The superman, plank and plank with diagonal arm lift are three good exercises for men to strengthen their cores. To get maximum core results, men should maintain proper posture throughout the day in addition to performing these exercises.
To perform the superman exercise, lie facedown on the ground and extend your arms and legs, keeping your fingers and toes pointed straight. Lift your legs, arms and chest off the ground, and hold the position for as long as you can. Do this exercise in several sets, increasing the amount of time the position is held after each set.
To do the plank exercise, face the floor and prop yourself up with your toes and elbows. Make your elbows in line with your shoulders, keeping them at a 90-degree angle. Hold this position for as long as you can, ideally for five minutes. While doing this exercise, make sure that your back, hips, neck and legs are straight.
To perform the plank with diagonal arm lift exercise, assume the plank position as in the plank exercise. Then, raise your right arm forward and point it to two o'clock while keeping your torso steady. Hold this position for two seconds, then lower your arm and repeat the exercise with your left arm, pointing it to 10 o'clock.