Mostrando postagens com marcador Abs Workouts. Mostrar todas as postagens
Mostrando postagens com marcador Abs Workouts. Mostrar todas as postagens

Exercise to Reduce Waist Size - Top 5 Exercise to Help You Reduce Waist Size

If you have always been seeking ways to get rid of those excessive fats from your waist, an exercise to reduce can actually help you at some point as it can improves and shapes the waist as you consistently do the exercise. You need to have certain concentration in doing it as it will help you achieve your purpose.
Exercise to Reduce Waist Size - Top 5 Exercise to Help You Reduce Waist Size


Whatever we may call it, love handles, pot handles, oblique's, etc. they all pertains to our waist which is also considered one of the stubborn area of the body next to the stomach that fats can't help but accumulate in there. The more we eat fatty and other unhealthy foods, the more fats can be stored in our body specifically in our waist especially when life is sedentary. You see, having a slim waist and a larger waist is a big difference. Your smaller waist can give you all the benefits you want: look good and attractive, wear any clothes you like, wear swimsuit at a beach, giving you a health and longer life. As with larger waist, you will have the hard time to get rid of it especially when foods are tempting. With a larger waist, sure you will not be that confident in wearing clothes you actually want but it doesn't just fit you anymore. For sure you will choose to buy dark colored clothes to cover those flabby waists, and for sure, you have been trying to find the best gadget in town to reduce waist. However, no matter how you try to find one, flabby waist can only be reduced by asserting practical ways, such as diet and exercise. With exercise alone, you will be able to appreciate change little by little.
If we maintain proper coordination between the energy stored and burnt, we always feel light and healthy. So in this article, it will show you exercise to reduce waist size:
Before doing specific exercises for working out the waist, cardio exercises are very important in every weight loss plan, whether you want to reduce fats on your tummy, face, arms, and waist. Our cardio exercise workouts our total body allowing us to burn fats of the entire body including the waist. So the waist exercises will add more effect that the cardio gives, and so making the best result. Just do cardio for 30 minutes daily such as swimming, running, jogging, brisk walking, etc.
Windshield Wipers
  • Lie on the floor and back pressed against the floor.
  • Now, with your legs straight, raise it on right side at least 6 inches from the floor and then lower the legs few inches from the floor and then hold it.
  • Get back to the starting position and do it on the other side.
Seated Twists
  • Sit on a chair or on a stability (exercise) ball) with back straight and eyes looking entirely forward.
  • Hold then your arms stretched in front of you in a shoulder height.
  • Now, turn your upper body to one side as far as it can go and hold into such position for 10 counts,
  • Get back to the starting position and repeat on the other side.
Bicycle Crunches
  • Lie on your back on the floor with hands behind your hand.
  • Raise both legs 6 inches above the floor, and bend one right knee.
  • Now, bring the left elbow towards the right bent knee and do it also on the other side with left knee bent and bring right elbow to the bent knee. Do it alternately.
  • You are as if pedaling on a bicycle.
  • Do as many steps as you can.
Exercise Ball Side Crunch
  • This is an exercise that specifically targets the waist.
  • Lie on your side on the exercise ball with your feet apart flat on the ground for stability.
  • Now, do crunches on side raising the body off the ball. Bend on your waist and pressed it really to get the full effect of the exercise.
Russian Twist
  • This exercise to reduce waist is one of the hardest exercises but can improve strength.
  • Lie on your back on a stability/exercise ball with feet flat on the ground and few inches apart.
  • Hold hands together and move it to sides together with your upper body and hold for 5-10 seconds. Go back on the center and repeat on the other side.

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The Best Foods to Give You a Six Pack

Many people want to get a six pack but are unable to, due to constraints of their diet. Eating the right food is something that prevents *most* people from getting a six pack and this tutorial is going to show you the best goods to eat to give you a rippling set of abs. To start with, it's best if we flip the situation on its head and start with the foods & drinks that you should NOT eat. These foods are the most damaging to your six-pack efforts because they pump your body full of fat and put it on your stomach, covering your abs. You must stay away from these foods:
The Best Foods to Give You a Six Pack
  • Beer (the WORST enemy of a six pack)
  • Sugary foods
  • "Junk" food such as McDonald's
  • Microwave meals that contain preservatives
  • Fatty foods such as cheese and butter
  • Candy
  • Anything that's got a lot of fat and sugar inside
Most people don't realize that what you eat directly affects your body; meaning that if you eat a lot of sugar-laden foods & drinks, you're just begging to have fat put onto your stomach, making a six pack almost impossible to achieve. Fortunately, there's are foods which work very well to give you a good set of abs by keeping fat levels low and encouraging a high metabolism:
  • Water (and LOTS of it)
  • Protein-rich foods
  • Chicken
  • Pasta
  • Fish
  • Fruits
  • Vegetables
  • Wholegrain
  • Nutritious foods (NOT processed)
  • Organic foods
Getting six pack abs isn't about eating as little as possible or even controlling your food intake. It's mostly down to what you eat that gives you the best results. We've found that eating a varying amount of protein-rich foods will give your body the resources it needs to really grow your abs... and then eating the likes of fruits and vegetables will just keep the fat off and raise your metabolism with it.
The real secret to getting a good set of abs is to eat these foods in a certain way. Your body is constantly working with what energy it has, and making sure it has enough is crucial. However, you also need to make sure that you're eating the right types of energy that will be used to make your body leaner and more toned. And that's where eating the right mixes and amounts of foods comes in. In order to get a six pack in the fastest and most effective way, you should really focus on getting a proven diet to control the fat in your body.

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Get Flat Abs - 7 Tips to Burning Belly Fat and Getting Six Pack Abs

Everybody wants to know the secrets of how to get flat abs. But not many are willing to do the work involved. So if you thought that getting six pack abs was only about taking a magic pill that will guarantee you results then keep looking. For those who are serious read this article to learn how to do it through diet and exercise.
Get Flat Abs - 7 Tips to Burning Belly Fat and Getting Six Pack Abs
1) Eat clean foods. Starting with diet is always the smart way to go. Your body will need fuel for your workouts. So start eating healthy natural foods like fruits, veggies, lean meats, and nuts. These are the kinds of foods that will teach your body to burn fat and build abs fast.
2) Get more protein. For building muscle protein is needed. Don't stress over getting a gram of protein per pound of body weight. Just getting about 80% of that is perfectly fine.
3) Limit your starchy carbs. Breads, pasta, rice, and even oats all fall under this category. They are loaded with calories and complex carbs that will turn into fat if not burnt off.
The best times to have them are for breakfast because it is early in the day and after a workout because your muscles need to recovery properly.
4) Get fruits or veggies with each meal. For maximuam fat loss around your midsection get your carbs from fruits and veggies since they are low in calories. Vegetables are known to have "negative calories".
5) Drink water after each meal. Eight glasses of water each day is fine. But if you want to really help wash away your gut try drinking twelve cups to a gallon a day. If you eat 6 meals a day then get two cups with each meal.
6) Do effective ab exercises. The kinds of exercises that help your body burn belly fat and build abs include reverse crunches and crunches on an exercise ball. Regular crunches are not effective and should be replaced by one of these.
7) Compound exercises are effective too. Exercises like squats, chest presses, deadlifts, rows, and chin ups are all powerful for working your core. After a while this will really add to the depth of your six pack.
The most efficient way to get abs I believe is having 3 full body workouts a week like on Monday, Wednesday, and Friday for example. With each workout include 4-6 compound exercises and then two ab exercises at the end to hit them hard. That is how to get flat abs.

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An Abs Work Out - 5 Powerful Methods to Getting Six Pack Abs

You need to start a solid abs work out program and diet regimen to really burn the belly fat and build six pack abdominals. Read on to learn the 5 effective methods to do this.
An Abs Work Out - 5 Powerful Methods to Getting Six Pack Abs
1) Before we get into your work out. Start with diet. Eat healthy natural foods most of the time. Foods in their most natural state include lean meats, fruit, vegetables, and nuts. These should all be staples of your diet.
2) Eat more. Try to reach 5 or 6 small meals each day. Eat breakfast every morning and then every 3 hours after that. You do not have to hit 3 hours on the dot just try to fill your stomach up with healthy foods every 2 to 3 hours a day.
3) Work on your abs work out. Do not do crunches. They strain your back and neck. They have very little effective on your abdominals. Instead do effective ab exercises that actually target your abdominals like reverse crunches and planks.
4) Compound exercises are effective for fat loss. Even effective ab exercises like reverse crunches are ineffective for losing belly fat.
Which is why your workouts should include exercises like squats, deadlifts, and rows. These types of exercises burn fat and build muscle all over for great effect.
5) Do not give up. After a couple of weeks on your abs work out program you may get frustrated and feel that what you are doing is not effective. But you need to stay motivated. Getting six pack abs will not happen overnight.

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Most Effective Ab Exercises On The Planet

For those who have already tried losing weight or are trying to keep their body in top shape, they all know that the process is not that easy. However, nothing can be impossible given one's determination, gigantic will power, and of course, iron discipline. In fact, it will not be that difficult at all if you will follow the right procedure in keeping yourself physically fit. Losing weight requires not just a hodgepodge of random exercises but also the setting of realistic goals. Apart from eating healthy food types, one should also undergo a physical fitness program such as an effective ab exercise routine. The most effective ab exercises are effective in keeping your weight down, toning your ab muscle, and of course, strengthening your cardiovascular muscles. Here are four of the most effective ab exercises that will help you trim your weight down.
Most Effective Ab Exercises On The Planet
The Four Most Effective Ab Exercises
• The Simple Bicycle
Cycling is one of the most efficient ab exercises that can do big in trimming down your weight and keeping you in good shape. Studies show that among many types of physical workout routines, bicycle exercise is one of the most efficient. Through exercise using a bicycle, your ab muscles or six packs are effectively targeted. Apart from effectively trimming down those excess body fat, particularly those that are in the belly area, regular bicycle exercise is very effective in warding off ailments like diabetes, hypertension, and other disease caused by high cholesterol concentration in the body.
• The Vertical Leg Crunch
Since it focuses on strengthening and trimming down your abdominal muscles such as the rectus abdominis and the obliques, the vertical leg crunch ranks second to this list. By doing this ab exercise routine on a regular basis, you can lose that weight in no time.
• The Captains Chair
The captains chair leg routine ranks third in our list because it also targets the abdominal muscles effectively. Apart from this, a number of efficient exercise methods can be done using this effective ab exercise routine. However, you must take note that the key to the success of this exercise is via the maximization of this routine. You must avoid using force to move your legs up and you should also keep yourself from swinging your legs. Your knees should also be bent at all times to force your abdomen to work harder.
• The Ball Crunch
Using an exercise ball, you can effectively lose weight and target your rectus abdominis. Via this exercise, the abdominal muscles are pushed harder hence generating the best results.
As you can see, the most effective ab exercises requires nothing much but a few tools and more determination. For more information on the most effective ab exercises, you can look for the best resources online. A lot of sites offer various ab exercise models that can be suitable for your needs. Just make sure that you choose one that is just right for you. You can also consult professional health training experts in your community.

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Stop crunching and try this simple routine for absolutely ripped abs

Sorry guys, but crunches and sit-ups will never give you rock-solid abs on their own. Research has found that many of these popular movements that are supposed to get you a chiseled mid-section in no time don’t actually produce any significant results and place a lot of strain on other parts of the body such as the neck, spine and lower back. Instead, you should first try harder to eat right and reduce your body fat by burning more calories than you consume (belly fat does a wonderful job at covering them up, remember?).
Stop crunching and try this simple routine for absolutely ripped abs

Some seasoned bodybuilders would even go as far as to say that abs are made in the kitchen and not in the gym. Next, you have to engage in a diverse workout routine that targets each of the upper and lower abdominal muscles and works them from every possible angle.
There is more to the abdominal area than the six-pack – this muscle group includes many interconnected muscles that run up the back and stretch down to the butt, and all of them should get a piece of the action if you want to get the kind of ripped stomach you see on magazine covers.
Forget about crunches and try this program of six exercises that effectively target all abdominal muscles and promote greater fat loss and a better muscle building response than any of the traditional abs exercises. You can do them in straight sets, resting 30 seconds between sets, or in a circuit with no rest between exercises.
Ready to build a washboard mid-section? Make your abs scream with the routine below!

1. Flutter kicks

Flutter-Kicks
Lie on your back with the head and back relaxing on the ground, arms extended by your sides. Tighten your abs and hold the legs straight out and lifted about six inches above the ground. Start the movement by lifting the left leg higher than the right leg, then lower it as you lift the right leg higher. This should be done quickly, in a scissor-like motion.
You can also tuck your hands underneath the glutes for a better control of the movement. One kick with each leg constitutes one rep. Perform 5 sets of 15 reps.

2. Straight leg raises

Leg-Raises
Lie on your back with the head and back relaxing on the ground and the legs extended. Keeping the knees straight and close together, slowly lift your legs straight up towards the ceiling until they are about perpendicular to the floor, if possible. Hold the position for a few moments, keeping the lower abs contracted. Slowly return to the starting position.

3. Side raises

side-plank
Lie on the side with a straight body and have your body weight distributed on your forearm. The feet should be on top of each other. Lift your hips up off of the floor, powering the movement with your forearm, so that your whole body forms a straight line, with the head and neck aligned with the rest of the body.
Hold the position for a few moments, then slowly lower your hips back down to the floor. Perform 5 sets of 15 reps.

4. Oblique crunches


oblique-crunches
Lie on your right side with the legs on top of each other, bent at the knees. Place the left hand behind your head. Start by moving your left elbow up and crunch as high as you can.
Hold the position for a few moments, focusing on the contraction in the obliques. Slowly return to the starting position and do a few more repetitions on the left side, then switch and repeat on the right side. Perform 5 sets of 30 reps (15 reps on each side).

5. Alternating elbow-to-knee

Lie on your back and cross your arms across your chest so that the right hand rests on the left shoulder and the left hand rests on the right shoulder. Crunch up and bring the right elbow towards the left knee, then drop back to the floor. Then alternate to the other side and bring the left elbow towards the right knee. Perform 5 sets of 30 reps (15 reps on each side).

6. Reverse hip crunch thrusts


Lie on your back with your head and neck resting on the floor, bent knees and flat feet. Your arms should be by your sides. Keeping a tight core, slowly roll your legs up towards your ears, bringing the hips up towards you. Hold the position for a few moments, then slowly lower the legs back to the floor. Perform 5 sets of 15 reps.
These exercises are simple yet very powerful and the high number of sets is guaranteed to get your mid-section burning. So if you want to rock some impressive abs this summer, start sweating right now!

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You Should Stop Eating These Food Items If You Want A Flat Tummy

A flat stomach is a desire that both men and women have. Getting there can be a little tricky if your everyday lifestyle is hectic and if your nutrition is not proper. Now it is very easy to get rid of the belly fat around your waistline. Of course, drinking lots of water is good for shedding the extra pounds, but a healthy food diet also plays a major role in eliminating belly fat.
You Should Stop Eating These Food Items If You Want A Flat Tummy




Looking for a way to trim belly fat? Here are some foods you need to avoid from your daily routine if you want to get a flat stomach. You will banish bloating and drop some fat on your abdomen immediately.

Dairy products are a big NO!

Dairy products are a big NO!
Dairy products tend to bloat the belly instead of flattening it, so kiss milk and every similar product goodbye for good. Unpleasant gasses can also occur if you consume too much dairy foods, so keep that in mind when trying to lose abdominal fat.
Still, if you are a fan of dairy products, yogurt is the best option for you.

Eliminate processed foods, coffee, refined sugar and alcohol.

Eliminate processed foods, coffee, refined sugar and alcohol.
You have to sacrifice and avoid intake of coffee and alcohol to get rid of belly fat. The processed food increases the process of fat accumulation and thus leads to a bulky tummy. Refined sugar is an obstacle in the process of burning fat. Thus, avoid them in your daily diet.

Lower salt intake.

Lower salt intake.
Salt is the key culprit for creating cellulite and making you gain weight as it reduces the water from the body and prevents natural digestion. So, be wise and eliminate salt once and for all.

Hot spices, go away!

Hot spices, go away!
The significant reason for stomach irritation is the enhanced secretion in the stomach, which is triggered by the intake of spicy foods. As a matter of reality, the intake of hot spices triggers digestion problems and promotes the build-up of belly fat. For that reason, aim to remain away from these spices.

Reduce Carbohydrates.

Reduce Carbohydrates.
Carbohydrates maliciously act against the belly slimming process, by creating additional fats and making you feel bloated. With this being said, you ought to decrease the consumption of pasta, bread, and sweetened food. Instead, replace those with protein-based food and be amazed by the positive outcome.

Consume more fruits.

Consume more fruits.
Fruits are always healthy to eat. But you have to be careful to choose right fruit for weight loss. Intake of pears or apples will provide you more fructose which will slow down the body metabolism. Get some citrus fruit added in your diet to reduce belly fat.

Eat foods rich in fiber, especially viscous fiber.

Eat foods rich in fiber, especially viscous fiber.
It is often claimed that eating plenty of fiber can help with weight loss. The best way to get more fiber is to eat a lot of  vegetables and fruits. Legumes are also a good source of fiber along with some cereals like oats.

Eat more protein-rich foods.

Eat more protein-rich foods.
Protein is the most important macronutrient when it comes to losing weight. If weight loss is your goal, then adding protein is perhaps the single most effective change you can do to your diet. Protein rich foods include whole eggs, fish, seafood, legumes, nuts, meat, dairy products and some whole grains. These are the best protein sources in the diet.

Do not eat sugar and avoid sugar-sweetened beverages.

Do not eat sugar and avoid sugar-sweetened beverages. 
Added Sugar is very unhealthy. When you eat a lot of refined sugar, the liver gets overloaded with fructose and is forced to turn it all into fat. Make a decision to minimize the amount of sugar in your diet, and consider eliminating sugary drinks completely this includes sugar-sweetened beverages, fruit juices, and various high-sugar sports drinks.
Source :
wittyfeed




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Plank Exercise Benefits For a Powerful Abs Workout

15:14 Postado por entrenos 0 comentários
There are numerous abdominal exercises you can perform to develop the tone and size of your abs, Everybody has heard of sit ups and crunches which are good in there own rights, but the plank abdominal exercise is rated as one of the top 10 Abs exercises you can perform. So throw away your fancy abs exercise gadgets and gizmo's and keep reading as his article will discuss the plank exercise benefits and how to do it.
Plank Exercise Benefits For a Powerful Abs Workout


One of the main benefits of the plank is that it can be performed anywhere, either at home, the gym or even the office. All you need is a floor mat and you are good to go. This exercise works the Abs, back and core stabiliser muscles.
Benefits Of The Plank Abs Exercise
This exercise can be performed at home or at the gymnasium, all you need is a floor mat and you're pretty much good to go. The Plank works the abdominals muscles, back, legs and arms. Although this exercise looks easy to perform, you will soon see that it is much harder than it looks.
How To Perform The Plank
* Place the mat on the floor and lie face down on your forearms.
* Now lift your self up using your forearms / elbows as if performing a standard push-up.
* Keep your back, hips and legs straight and tense your abdominal muscles.
* Hold this position until your hips begin to sag.
* Rest and repeat the exercise.
If you are a beginner you can hold this position for 10 seconds and then rest and repeat. You will soon be able to hold the position for much longer using this exercise on a regular basis. You will also be able to perform variations in the plank exercise. The variations in the plank exercises are the stability ball plank which work the muscles harder and the side plank which works the obliques.
The plank exercise should be used as part of an overall abs exercise program, As this exercise used on its own will not give you the six pack you want. But used in conjunction with other abs exercises, cardio workouts, weight training and a good nutritious diet then you will soon be reaping the rewards.
In conclusion the plank exercise can be performed virtually anywhere, works the abdominal muscles and helps to increase your core strength. So don't just do hundreds of sit ups a week, mix up your exercises and really put yourself to the test.

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How Many Calories To Get A Six Pack?

How many calories you need to get a six pack is a simple question to answer, though not quite as simple as some people claim. Our goal is obviously to get your body fat percentage down to less than 15, ideally less than 10, to allow your six pack to look its best. The common advice is that if you're a man you should have 2,500 calories a day, and if you're a woman you should have 2000 calories a day, so to reduce your body fat you just need to have less.
Not only is this wrong, but basing how many calories you eat on this could actually cause your body fat to increase.
How Many Calories To Get A Six Pack?
So How Many Calories Should You Be Having?
This depends on how many calories you use in a day, which we'll call your Totally Daily Energy Expenditure (TDEE), which is calculated using two things. The first is your Basal Metabolic Rate (BMR), which is just the minimum amount of calories your body needs each day, assuming you did no activity whatsoever. It's calculated using your height, weight, age, and sex but don't worry if the sum looks complicated because I'm going to talk you through it:
Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )
Falling below your BMR can cause the body to go into what is known as Starvation Mode. This has several effects, one of which is that your metabolism will slow which and in turn lower your BMR so you require less calories. Plus your body will become a lot better at storing fat and you'll have less energy.
The second thing we need to know to calculate how many calories you require is how active you are. Now unless you do indeed sleep all day or sit around doing very little, which I doubt, your TDEE is going to be higher than your BMR because this figure is based on how active your lifestyle is. The more active you are, the higher your TDEE, the more calories you need.
Because you now know your BMR, just multiply it by how active you are on average, according to the following list. This is how many calories you need to maintain your current weight.
Inactive (little or no exercise & desk job) = BMR x 1.2
Lightly Active (light exercise 1-3 days a week) = BMR x 1.375
Moderately Active (moderate exercise 3-5 days a week) = BMR x 1.55
Very Active (hard exercise 3-5 days a week) = BMR x 1.725
Extremely Active (intense daily workouts & physical job) = BMR x 1.9
To show you what I mean I'll use the example of a man who is 25 years old, 6 feet tall, and weighs 220 pounds which is just under 15 stone. The calculation to find his BMR would look like this:
66 for being a man
+
6.23 x weight in pounds = 1,370.6
+
12.7 x height in inches = 914.4
-
6.8 x age = 170
=
2181
So 2181 is the answer to how many calories are needed in this example, but only to equal his BMR. Because he doesn't just lay in bed all day and has a moderately active lifestyle, in other words he has a job that doesn't involve too much sitting down and goes to the gym 3 times a week, his BMR needs multiplying by 1.55 to work out his TDEE.
2181 x 1.55 = 3380.55
So the man in this example needs 3380.55 calories a day, but if he has this amount he WILL NOT get a six pack. Why not? Because as I said earlier, a body fat percentage of 15 or even 10 is necessary to see even the best set of abs, and at his current weight the man in the example needs to lower his. To get there safely, effectively and sustainably he will need to lower his calories, but still be above his BMR.
The simplest way to do this is just to have 500 to 1,000 less than his TDEE, the slightly more complicated way is to have 10% - 20% less. This is useful if your BMR figure and your TDEE figure aren't that far apart.
In this example, 2380 is how many calories the man should have to lower his body fat percentage. But like everyone else, he needs to re-calculate his BMR and his TDEE every 4 - 6 weeks until he reaches the weight he intends to stay at, or whenever his regular activity level changes.
An Alternative To Reducing Calories
If you find it hard to eat less calories because you enjoy high-calorie foods, or just enjoy eating a lot, you might have already realised there is a way to lower your body fat without necessarily having to eat less. If you exercise more, or just increase your activity level in general, maybe by walking to work and talking the stairs instead of the elevator, your BMR and TDEE will also increase.
In other words, how many calories you need to get a six pack basically depends on your size and how active you are.

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Core Exercises For Men - The Key To Great Abs

Seeing as it's true that all males want a six pack, core exercises for men are incredibly important. And to be honest, it's a hugely overlooked area.
Now, I'm not saying that abs or midsection exercises are overlooked, but the reality is that you'll get a much leaner midsection by working your core than by doing exercise that isolates abdominal muscles alone. Besides this, you'll be stronger, fitter and better looking by improving your core strength.
Core exercises for men aren't the most advertised thing in the world. Check out the usage of the Swiss ball, or exercise ball, in any gym and I'll bet you more often than not, it's a woman using it. In fact, I'll put money on the fact that most guys have never even thought about the benefits they could get from using such an innocuous piece of equipment.
Core Exercises For Men - The Key To Great Abs
Just think about it briefly. Why balance on a ball to do some crunches?
If you haven't figured it out yet, it's because you need to balance while you're doing them. And so what? Big deal, I'm good at balancing, hooray! Well, what do you think is stabilizing your body while you're balancing in this precarious position?
That's right, your core muscles, importantly this includes your abs. Work on your core if you want better abs.
Before I touch briefly on some core exercises for men, I would like to mention that if your six pack is not visible yet, lose some fat from your belly. Six packs are definitely affected by what you eat, and nobody can see them if they're covered with a layer of fat. Simple carbs and junk food. The enemy of the six pack.
Right, now to some core exercises for men.
Body Weight Exercises
Hanging Leg Raises - Hang from a pull up bar and raise your legs 90 degrees, keeping your legs straight as well as your back. Don't swing, you'll ruin the effect.
The V Sit Hold - If you don't know this one, you'll understand why it's so named in a second. Begin seated and raise your legs 45 degrees. Reach your arms forward towards your legs. Hold there and you'll know that you are working your core. Lower your legs slowly but hold again just before they hit the ground.
Ball Exercises
These are very simple indeed, Get a ball and balance on it while doing traditional exercises.
Crunches - Ball beneath your back. Give that a try and see how many you can do. I bet it's less than you can on the ground.
Planks - Put the ball beneath your feet, preferably a smaller one. The difference has to be felt to be believed.
Roll ins - Here you are in the push up position with the ball beneath your ankles. Bring your knees up to your chest keeping your ankles on the ball. Take your knees back. Repeat.
I would say that my favourite core exercise is the simple squat. I hold a weight above my head and squat. That's how I like it. Simple yet effective.
Core exercises for men are so important for that all round great look, not to mention what they do for your strength. Don't neglect your core!

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