Man's Health

The Best Flat Abs Moves for Men

Train for Flat Abs: Bicycle

You want four to eight key moves in each workout. Be sure to target the upper and lower abs, the oblique muscles along your sides, and the back. The "bicycle" is one of the best. Lie on your back and "pedal" in the air. Raise one shoulder as if trying to touch the opposite knee. Repeat on the opposite side for two sets of 12 reps. Keep your elbows back and your lower back on the floor.

Train for Flat Abs: Classic Crunch

The crunch is a classic because it works. Lie on your back, knees bent and feet flat on the floor. Put your hands behind your head, elbows facing out. With your low back on the floor, use your ab muscles to lift your upper body as far as you can. Hold the pose, then slowly return to the floor. Do three sets of 10-12 reps. Rest for 30 seconds in between all ab exercises.

Train for Flat Abs: Reverse Crunch

The reverse crunch targets the lower abs, which are tough to tone. Keep your arms at your sides, palms down. Use the abs to lift the legs, bringing the knees directly over the hips. Contract the abs further and raise your hips and lower back off the mat, knees toward your face. Hold briefly before lowering back to the mat. Don't let your feet touch the floor. Do three sets of 10-12 reps.

Abs and Pecs: Dumbbell Fly

To look good shirtless, you'll want chiseled pecs along with flat abs. Here's a move that targets both areas. Sit on a stability ball holding dumbbells. Walk your feet forward and lie back until your head and upper back rest on the ball. Hold the dumbbells directly above your elbows. Tighten the abs and push the dumbbells straight up. Slowly swing the arms out and in -- extended but not locked. Do three sets of 8-12 reps.

Abs and Back: Front Plank

As you build steely abs, it's important to be sure your back keeps pace. The plank gets the job done. Lie on your stomach with your forearms on the floor. Keep the elbows bent and under your shoulders. Use your core muscles to lift your torso and thighs off the floor, tightly contracting your butt and your abs. Hold for five and work up to 30 to 60 seconds before lowering to the floor. Do three sets, resting 20 to 30 seconds in between. Stop immediately if you feel any lower back pain.

Cardio for Flat Abs

If you can’t see your abs for your belly, you need more than a workout. Aim for 30 to 60 minutes of moderate-intensity cardio on most days of the week. Crunched for time? Switch to vigorous aerobic activity  for 75 minutes each week. Besides burning fat, regular cardio protects against heart disease, depression, and colon cancer.