MMA fighters don't need to do sit-ups and crunches to have flat, defined abs. Their training is so intense it works their abs hard without them even having to think about it. To train yours the same way, try throwing these moves into your workouts. Perform them as a circuit, completing one set of each move and then resting as needed after all three. Complete 10 reps for each and repeat for three sets.
Suspended Body Saw
Attach a suspension apparatus (such as a TRX trainer) to a pull-up bar and secure your feet. Get into push-up position and then rest on your forearms. Use your forearms to push your body like a saw. Backward and forward once equals one rep.
- Learning to resist force helps a fighter control his position better, and the core of this strength comes from . . . his core.
Rotational Med Ball Throw
Hold a medicine ball and stand a few feet in front of a wall. Extend your arms and rotate to one side. Explosively twist back and throw the ball into the wall hard. Pick it up and repeat on the opposite side. Complete 10 reps on each side.
- Throwing a medicine ball is one of the best ways to build explosive punching power (outside of optimizing punching technique). Twisting your torso with such high speed also recruits a large amount of muscle fibers in your abs.
Sit on the floor with legs in front of you. Plant your hands on the floor, and push downward so your butt raises off the floor (brace your core so your legs come up too and stay straight). Push your hips back a few inches and sit again. That’s one rep. Continue moving backward across the floor in this manner.
- Ever see a fighter escape from the bottom position when his back is on the mat? This move mimics it, and the abs supply the strength.
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