Building a well-defined six-pack isn’t just for men in their twenties. For guys over 35, abdominal training can still yield impressive results—but it requires a more strategic approach. As the body ages, physiological changes such as decreased testosterone levels, reduced growth hormone secretion, and a slower metabolism make fat loss and muscle gain more challenging. However, evidence-based training protocols that emphasize functionality, muscle activation, and sustainability can drive significant improvements.
This article outlines the five best abdominal exercises for men aged 35 and above, backed by scientific research.
These movements are chosen for their ability to activate the entire core, including the rectus abdominis, transverse abdominis, obliques, and deeper stabilizing muscles. Unlike generic crunch routines, the exercises below are functional, scalable, and more joint-friendly—essential characteristics for mature athletes.
Why Abs Training Matters More After 35
Men over 35 face hormonal and musculoskeletal shifts that can compromise posture, core stability, and fat distribution. Central adiposity increases due to reduced insulin sensitivity and lower basal metabolic rates. A strong core isn’t only about aesthetics—it’s critical for spinal health, injury prevention, athletic performance, and everyday function.
Research published in the Journal of Strength and Conditioning Research highlights the role of core musculature in stabilizing the spine during heavy lifts and dynamic movement patterns (Willardson, 2007). Furthermore, abdominal muscle endurance has been linked to a reduced risk of lower back pain, a common concern among older men (McGill, 2001).
Training the abs with the right exercises helps counteract the age-related loss of lean muscle mass (sarcopenia), enhances balance and mobility, and supports overall metabolic health. Importantly, abdominal training must be combined with a balanced diet, resistance training, and regular cardio to achieve visible definition.
1. Hanging Leg Raise
Why It Works
The hanging leg raise is a compound core exercise that engages the rectus abdominis, hip flexors, and obliques. Unlike traditional floor-based crunches, hanging leg raises challenge the core through a greater range of motion and require isometric stabilization of the upper body.
Execution Tips
Hang from a pull-up bar with an overhand grip. Keep the torso still and raise your legs to a 90-degree angle (or higher) without swinging. Exhale during the lift and inhale as you lower your legs slowly.
Science Behind It
Electromyographic (EMG) analysis has shown that hanging leg raises activate the lower rectus abdominis more effectively than standard crunches (Escamilla et al., 2006). Additionally, the suspended position introduces scapular and shoulder girdle engagement, making it a full-body movement.
Scalability
Beginners can start with bent-knee raises or hanging knee tucks. More advanced trainees can add ankle weights or use a Roman chair for variation.
2. Ab Wheel Rollout
Why It Works
The ab wheel rollout recruits the entire anterior chain, including the abdominals, hip flexors, lats, and deltoids. It provides significant eccentric loading, especially during the return phase, which challenges core control and stability.
Execution Tips
Kneel on a mat with the ab wheel in front of you. Slowly roll the wheel forward until your torso is fully extended. Keep your hips aligned with your spine and avoid sagging the lower back. Pull yourself back to the starting position by contracting your abs.
Science Behind It
Studies comparing abdominal exercises ranked the ab wheel rollout as one of the highest in terms of rectus abdominis and external oblique activation (Ekstrom et al., 2007). The dynamic eccentric control required in this movement improves both muscular endurance and hypertrophy.
Scalability
Start with partial rollouts on your knees. As your strength improves, progress to full rollouts or standing rollouts if mobility allows.
3. Cable Woodchopper
Why It Works
Rotational strength and anti-rotational stability become increasingly important with age. The cable woodchopper mimics functional movements like twisting, lifting, and reaching—skills often lost with sedentary lifestyles.
Execution Tips
Stand beside a cable machine set at shoulder height. With both hands gripping the handle, pull diagonally across your body in a chopping motion, pivoting your back foot for better range. Focus on core rotation rather than arm strength.
Science Behind It
A study published in the Journal of Sports Science & Medicine found that diagonal cable movements significantly increased transverse abdominis activation and improved trunk rotation strength (Saeterbakken & Fimland, 2012). This exercise also trains the internal and external obliques through dynamic movement.
Scalability
Adjust cable height to vary the emphasis (high-to-low or low-to-high). Use a resistance band if a cable machine isn’t available.
4. Stir-the-Pot
Why It Works
Invented by spine biomechanics expert Dr. Stuart McGill, the stir-the-pot exercise is a dynamic plank variation performed on a stability ball. It enhances core endurance, proprioception, and anti-extension strength.
Execution Tips
Place your forearms on a stability ball in a plank position. While keeping your body rigid, slowly move your forearms in a circular motion, as if stirring a pot. Perform small controlled circles in both directions.
Science Behind It
McGill’s research emphasizes that exercises like stir-the-pot challenge deep core stabilizers more than traditional planks (McGill, 2009). This movement promotes motor control and muscular endurance—key factors in preventing injury.
Scalability
Beginners can start with static planks on the ball. As endurance increases, add slow, deliberate stir-the-pot movements.
5. Loaded Carries (Farmer’s Walks)
Why It Works
Loaded carries train the entire core through anti-lateral and anti-rotational resistance. Holding weights while walking forces the body to stabilize the spine and maintain posture under dynamic load.
Execution Tips
Hold a pair of dumbbells or kettlebells by your sides. Keep your shoulders back, chest up, and walk with small, controlled steps. Engage your core throughout the movement.
Science Behind It
Loaded carries stimulate both deep and superficial abdominal musculature. A study in the Journal of Human Kinetics confirmed that carrying loads asymmetrically (e.g., single-arm carries) increased oblique activation and trunk stiffness (Anderson et al., 2014). This makes it ideal for core training in aging athletes.
Scalability
Use lighter loads and shorter distances to start. As strength and endurance improve, increase weight and distance or use unilateral (single-arm) carries for added challenge.
Programming Considerations for Men Over 35
Training Frequency
For optimal results, core training should be performed two to three times per week, integrating both isolated and functional movements. Recovery is especially important for older athletes due to slower muscle protein synthesis and higher injury susceptibility.
Exercise Order
Abs can be trained at the end of a workout or during active recovery periods between compound lifts. Performing core exercises after strength training avoids pre-fatiguing stabilizer muscles, which are crucial during heavy lifts.
Volume and Intensity
Focus on controlled repetitions and time under tension rather than high-volume, fast-paced sets. Mature lifters benefit from moderate rep ranges (10–15) and extended isometric holds (30–60 seconds) to build endurance and muscle quality.
Integration with Other Training
Abdominal training should not replace compound lifts. Squats, deadlifts, and overhead presses also engage the core and contribute to midline strength. Consider integrating core-specific sessions on rest days or after cardiovascular work.
Recovery and Hormonal Support
Recovery protocols—including adequate sleep, protein intake, and stress management—are vital. Cortisol regulation is particularly important for abdominal fat loss, as chronic stress can blunt testosterone and increase visceral fat deposition (Rosmond et al., 1998).
Bibliography
Anderson, G. S., Gaetz, M. and Statz, C. (2014) ‘The effect of asymmetrical load carrying on trunk muscle activation in firefighters’, Journal of Human Kinetics, 40, pp. 57–65.
Ekstrom, R. A., Donatelli, R. A. and Carp, K. C. (2007) ‘Electromyographic analysis of core trunk, hip, and thigh muscles during 9 rehabilitation exercises’, Journal of Orthopaedic & Sports Physical Therapy, 37(12), pp. 754–762.
Escamilla, R. F. et al. (2006) ‘Core muscle activation during Swiss ball and traditional abdominal exercises’, Journal of Orthopaedic & Sports Physical Therapy, 36(1), pp. 45–57.
McGill, S. M. (2001) ‘Low back stability: from formal description to issues for performance and rehabilitation’, Exercise and Sport Sciences Reviews, 29(1), pp. 26–31.
McGill, S. M. (2009) Ultimate Back Fitness and Performance. 4th edn. Waterloo: Backfitpro Inc.
Rosmond, R., Dallman, M. F. and Björntorp, P. (1998) ‘Stress-related cortisol secretion in men: relationships with abdominal obesity and endocrine, metabolic and hemodynamic abnormalities’, The Journal of Clinical Endocrinology & Metabolism, 83(6), pp. 1853–1859.
Saeterbakken, A. H. and Fimland, M. S. (2012) ‘Effects of body position and loading modality on muscle activity and strength in shoulder press exercises’, Journal of Strength and Conditioning Research, 26(6), pp. 1831–1839.
Willardson, J. M. (2007) ‘Core stability training: applications to sports conditioning programs’, Journal of Strength and Conditioning Research, 21(3), pp. 979–985.
