Intense Ab Exercises & Core Circuit Workouts To Finish Off Your Next Muay Thai Training Session
Muay Thai Workout of the Month by Funk Roberts – May 2014
Abs workouts and core conditioning for a fighter means much more than just developing a six-pack. You must focus on training to help you improve movement patterns, strength, and overall performance.
The core consists of the abdominal muscles groups (transverse abdominals, internal obliques, external obliques, rectus abdominis), hip abductors/ adductors, hip flexors, and lumbar spine. The most important area within the core is the lumbar spine as this is responsible for posture and stabilization, but the muscles surrounding it must be strengthened for this stabilization to occur.
Obviously, your core is extremely important as a Muay Thai fighter. If you have a strong and stable core it will lead to more powerful kicks and punches, better footwork, more efficient clinching, and the ability to absorb more punishment.
You must understand that improving your abs and core region is much more than crunches. In fact, I’m not a big advocate of crunching but I do understand Muay Thai and combat fighters are different and some crunching exercises can be performed.
Today I am going to share two Core and Abs Finisher workout circuits that I use with my fighters at the end of our conditioning for fighters session. These are 5-minute Muay Thai abs workouts and core circuit isolation workouts that you can use to help strengthen your overall core section with the bi-product of a six pack!
Core Crusher Finisher
This is a 10-exercise follow along abs workout using plank variations to help strengthen your entire core and abs region. You will perform each ab exercise for 30 seconds followed by a 5 second rest one after the other.
If you are using this at the end of your training session then one round will be plenty, but you can also use this as a stand-alone core workout circuit in which case perform two rounds with a 60 seconds rest period in between.
Core Crusher Finisher Ab Workout (Follow Along)
Muay Thai Abs Workout
- Plank Alt Arm Raises
- Plank Body Raise
- Side Plank Leg Lifts (Right)
- Side Plank Leg Lifts (Left)
- Plank with Alt Leg Lifts
- Spiderman Planks
- Side Plank (Right)
- Side Plank (Left)
- Walking Planks
Abs Attack Finisher Circuit
This is a 10-exercise workout focusing on abs isolation movements that will target the upper, lower abs and obliques. You will perform each core exercise for 30 seconds followed by a 5 second rest one after the other.
If it’s the end of your training session then one round will be plenty, but you can also be a badass and do this workout for two rounds with a 60 seconds rest period in between.
Abs Attack Finisher
Muay Thai Abs Exercise List
- Abs and Obliques In and Outs
- Windshield Wipers
- Hip Thrusts
- Knee Grabs
- Foot Grabs
- Jackknife Elbow Strikes (Leg off ground)
- Leg Raise Holds
- Spring Ups
- One Leg V-Ups Alternating (leg off ground)
- Obliques Side Reach
If you want more abs exercises and core workouts along with a full Strength and Conditioning for Fighters program than click here or the banner below to grab your copy of Funk-Flex Elite Strength and Conditioning for Combat Athletes!