Men Abdominals Workouts

Men-focused abdominals workouts built around progressive trunk flexion, anti-extension control, and rotational strength with evidence-informed effort targets, realistic load examples, and repeatable week-to-week progression.
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Workout 1

5 exercises13 sets

Men Abdominals Strength and Control Template

Abdominals

A core-focused template that combines loadable abdominal work with controlled bodyweight drills to build stronger trunk flexion, anti-extension endurance, and rotational capacity.

  1. 1
    Cable Crunch
    anatomy
    1Exercise
    Cable Crunch

    Rest 1m 15s

    • 112 reps x 45 kgRIR 3
    • 212 reps x 45 kgRIR 2
    • 312 reps x 45 kgRIR 1

    Initiate movement by flexing the trunk, not pulling with the arms. Keep 1-3 RIR and maintain full eccentric control.

  2. 2
    Plate Sit Up
    anatomy
    2Exercise

    Plate Sit Up

    Rest 1m 15s

    • 110 reps x 15 kgRIR 3
    • 210 reps x 15 kgRIR 2
    • 310 reps x 15 kgRIR 1

    Keep lumbar flexion controlled and avoid jerking the plate forward. Stop each set with clean posture preserved.

  3. 3
    Hanging Knee Raise
    anatomy
    3Exercise

    Hanging Knee Raise

    Rest 1m 30s

    • 110 reps x 0 kgRIR 3
    • 210 reps x 0 kgRIR 2
    • 310 reps x 0 kgRIR 1

    Posteriorly tilt the pelvis at top and lower slowly. Keep shoulders packed and avoid kipping.

  4. 4
    anatomy
    4Exercise

    Machine Torso Rotation

    Rest 1m 15s

    • 112 reps x 25 kgRIR 3
    • 212 reps x 25 kgRIR 2
    • 312 reps x 25 kgRIR 1

    Rotate through the trunk while keeping hips stable. Keep tension continuous and avoid end-range jerking.

  5. 5
    Front Plank Hold
    anatomy
    5Exercise

    Front Plank Hold

    Rest 1m

    • 11m 15s

    Squeeze glutes, keep ribs down, and hold a straight shoulder-hip-ankle line throughout.