Some fitness enthusiasts love crunches because they enjoy pushing themselves to the limit, but most people avoid them. If you don't like crunches, don't worry, there are other ways to help you develop perfect abs. Crunches only work a small portion of your abdominal muscles, while this beginner-level gym core muscle training program for men will work your entire core, plus your back and glutes. Don't forget, lifeless shoulders and weak glutes are also culprits in a big belly.

Movement 1: Reverse Logging Pose

1. Exercise methods

(1) Hold the medicine ball with both hands and place it on the left side of your hip with your knees slightly bent.

(2) Extend both arms straight, sweep the ball across your body, and raise it diagonally upwards until your body is fully straight, stopping the ball above your right shoulder. Then, lower the ball and return to the starting position. This movement counts as one repetition.

2. Number of repetitions: After completing 10 repetitions on the left side, place the medicine ball on the right side of the hip and perform 10 repetitions.

Movement 2: One-handed lunge

1. Exercise methods

(1) Hold the dumbbell in your left hand and raise it overhead, with your elbow close to your ear.

(2) Step forward with your right foot and squat down until your right thigh is parallel to the floor. Then push off the ground with your left foot to stand up. This counts as one repetition.

2. Number of repetitions: After completing one round, switch to raising your right hand high and stepping out into a lunge position with your left foot. Do 8 to 10 repetitions on each side.

Exercise 3: Reverse Plank Leg Raise

1. Exercise methods

(1) Sit on the ground with your legs extended forward and your hands behind your hips with your fingers pointing towards your hips. Push your hands into the ground and lift your hips up so that your body forms a straight line from head to toe. This is the reverse plank pose.

(2) Keep your hips raised, raise your right leg at least 45 degrees, hold for 3 seconds, then lower your right leg. Then repeat the above movements.

2. Number of repetitions: 10 for each leg.

Exercise 4: One-handed bent-over rowing

1. Exercise methods

(1) Hold the dumbbell in your right hand with a hammer grip, palm facing inward. Bend your knees and bend your body down, letting your arms hang naturally. Place your left hand on your lower back, palm facing upward.

(2) Tighten your abdominal muscles and lift the dumbbells to your chest, keeping your body still. Then, return your arms to their natural hanging position. This counts as one repetition.

2. Number of repetitions: After completing one round with your right hand, switch to your left hand, and do 10 to 12 repetitions on each side.

Exercise 5: Half-seated position with legs in circles

1. Exercise methods

Action A

(1) Sit on the floor with your legs fully extended forward and your feet a few centimeters off the ground.

(2) Lean back, supporting yourself on your elbows and placing your palms near your buttocks.

Exercise B: Keeping your lower back flat on the ground, engage your core muscles and lift your legs up to a 45-degree angle with the floor. Point your toes towards the ceiling, keep your thighs together, and draw a large circle with your legs in a clockwise direction, then in a counter-clockwise direction.

2. Number of repetitions: 12 clockwise and 12 counterclockwise.

Exercise 6: Core Swing

1. Exercise methods

(1) Assume a plank position with toes touching the ground, forearms on the ground, and body in a straight line.

(2) Keep your hands still, use your feet as the axis, turn your body to the left as much as possible, and maintain your balance.

(3) Next, turn your body to the right. Doing both left and right counts as one repetition.

2. Number of repetitions: 8 to 10 repetitions per set. Do 3 sets in total, with 30 seconds of rest between sets.

Action 7: Hammer-style medicine ball side throw

(1) Stand with your feet shoulder-width apart, holding a 5 kg medicine ball, with your knees slightly bent.

(2) Hold the ball with both hands in front of your chest.

Action B: Bend over and touch the outside of your right foot to the floor with the ball.

Action C

(1) Quickly stand up straight, dribble the ball and throw it from in front of your body to your left teammate, at a height of about shoulder height.

(2) Once your partner passes the medicine ball back, you've completed one round.

2. Number of repetitions: After throwing the left side, switch to the right side, and do 10 repetitions on each side.

Special reminder: Complete the following 7 sets of exercises consecutively without rest between sets. After finishing one round, rest briefly to catch your breath before starting the next round.