As an MMA fighter, having a strong core is vital for optimal performance and injury prevention. In this article, you will discover the best core exercises specifically tailored for MMA fighters. These exercises will not only improve your punching power and kicking speed, but also enhance your overall stability and balance inside the octagon. So, get ready to take your training to the next level and dominate your opponents with a rock-solid core!
Abdominal Crunches
Basic Abdominal Crunches
Abdominal crunches are a classic exercise that target your rectus abdominis, also known as the “six-pack” muscles. To perform a basic abdominal crunch, start by lying on your back with your knees bent and feet flat on the floor. Place your hands behind your head, keeping your elbows wide and relaxed. Engage your core by pulling your belly button towards your spine. Then, slowly lift your upper body off the floor, curling towards your knees. Exhale as you crunch up and inhale as you lower back down. Remember to keep your neck relaxed and avoid pulling on your neck with your hands.
Reverse Crunches
Reverse crunches are a great exercise to target your lower abs and improve your overall core strength. Start by lying on your back with your knees bent and feet flat on the floor. Place your hands by your sides, palms facing down for support. Engage your core and bring your knees towards your chest, raising your hips off the floor. Slowly lower your hips back down to the starting position, exhaling as you lift and inhaling as you lower. Focus on using your lower abs to initiate the movement and avoid swinging your legs or using momentum.
Bicycle Crunches
Bicycle crunches not only target your abdominal muscles but also engage your obliques, making them a great exercise for developing a strong and sculpted core. Start by lying on your back with your knees bent and feet off the ground. Place your hands behind your head, elbows wide and relaxed. Engage your core and lift your shoulder blades off the floor, bringing your right elbow towards your left knee while straightening your right leg. As you bring your right elbow and left knee together, twist your torso to the left. Repeat on the other side, bringing your left elbow towards your right knee while straightening your left leg. Continue alternating sides in a fluid pedaling motion, exhaling as you twist and inhaling as you straighten.
Vertical Leg Crunches
Vertical leg crunches are an advanced variation of the classic abdominal crunch and challenge your core stability and control. Lie on your back, extending your legs straight up towards the ceiling. Place your hands behind your head, elbows wide and relaxed. Engage your core and lift your shoulder blades off the floor, reaching towards your toes with your fingertips. As you crunch up, try to touch your toes or get as close as possible. Exhale as you lift and inhale as you lower back down. To modify the exercise, you can bend your knees slightly if you need more support.
Plank Variations
Traditional Plank
The traditional plank is a highly effective exercise for building core strength and stability. Start by getting into a push-up position, with your hands directly under your shoulders and your toes on the ground. Engage your core and squeeze your glutes, keeping your body in a straight line from your head to your heels. Avoid sagging your hips or lifting your hips too high, as this can put strain on your lower back. Hold the position for as long as you can while maintaining proper form, breathing evenly throughout the exercise.
Side Plank
Side plank is a great exercise for targeting your obliques and improving your lateral stability. Start by lying on your side with your elbow directly under your shoulder and your legs extended or stacked on top of each other. Engage your core and lift your hips off the ground, forming a straight line from your head to your heels. Keep your shoulder blades pulled back and down, and avoid collapsing into your shoulder or letting your hips sag. Hold the position for as long as you can on one side before switching to the other side.
Plank with Arm/Leg Lift
The plank with arm/leg lift is an advanced variation that adds an extra challenge to your core stability. Start in a traditional plank position, with your hands directly under your shoulders and your toes on the ground. Engage your core and lift one arm off the floor, extending it straight in front of you. Keep your hips steady and avoid rotating your body. Return the arm back down and repeat on the other side. To add the leg lift, engage your core and lift one leg off the ground, extending it straight behind you. Keep your hips level and avoid arching your lower back. Return the leg back down and repeat on the other side. Alternate between arm and leg lifts, focusing on maintaining proper form throughout the exercise.
Plank Reaches
Plank reaches are a challenging variation that target your core, shoulders, and hip muscles. Start in a traditional plank position, with your hands directly under your shoulders and your toes on the ground. Engage your core and lift one arm off the floor, reaching it forward as far as you can while keeping your hips stable. Avoid rotating or twisting your body. Return the arm back down and repeat on the other side. To add the leg reach, engage your core and lift one leg off the ground, reaching it back as far as you can while keeping your hips level. Return the leg back down and repeat on the other side. Alternate between arm and leg reaches, focusing on maintaining proper form and control.
Russian Twists
Weighted Russian Twists
Weighted Russian twists add extra resistance to the classic Russian twist exercise, making it more challenging and effective for building core strength. Start by sitting on the floor with your knees bent and feet flat on the ground. Hold a weight or dumbbell in both hands, extending your arms straight in front of you. Engage your core and lean back slightly, maintaining a straight posture. Twist your torso to the right, bringing the weight towards the right side of your body without letting it touch the ground. Return to the center and then twist to the left side, bringing the weight towards the left side of your body. Repeat the twisting motion, engaging your core and obliques throughout the exercise.
Medicine Ball Russian Twists
Medicine ball Russian twists are a dynamic variation of the Russian twist exercise that targets your core, obliques, and shoulders. Start by sitting on the floor with your knees bent and feet flat on the ground. Hold a medicine ball or weighted object in both hands, extending your arms straight in front of you. Engage your core and lean back slightly, maintaining a straight posture. Twist your torso to the right, bringing the medicine ball towards the right side of your body without letting it touch the ground. Return to the center and then twist to the left side, bringing the medicine ball towards the left side of your body. Repeat the twisting motion, engaging your core and obliques throughout the exercise.
Standing Russian Twists
Standing Russian twists are a full-body exercise that targets your core, obliques, shoulders, and legs. Start by standing with your feet hip-width apart and holding a weight or dumbbell in both hands. Engage your core and hinge forward at the hips, keeping your back straight and chest lifted. Bend your knees slightly and lift one foot off the ground, balancing on the other foot. Twist your torso to the right, bringing the weight towards the right side of your body without letting it touch the ground. Return to the center and then twist to the left side, bringing the weight towards the left side of your body. Repeat the twisting motion, engaging your core and obliques while maintaining balance and control.
Woodchoppers
Cable Woodchoppers
Cable woodchoppers are a functional exercise that mimics the twisting motion of chopping wood, engaging your core, and working your obliques, shoulders, and legs. Start by setting up a cable machine with the cable at shoulder height. Stand with your feet shoulder-width apart, facing the cable machine. Grab the handle with both hands, keeping your arms straight and extended in front of you. Engage your core and twist your torso to the right, pulling the handle down and across your body towards your left foot. Keep your feet planted and pivot on your back foot as you twist. Return to the starting position by slowly releasing the handle and repeat on the other side by twisting to the left and pulling the handle towards your right foot. Continue alternating sides, focusing on maintaining proper form and control throughout the exercise.
Medicine Ball Woodchoppers
Medicine ball woodchoppers are a dynamic exercise that targets your core, obliques, shoulders, and legs. Start by standing with your feet shoulder-width apart and holding a medicine ball with both hands. Engage your core and lift the medicine ball above your right shoulder, keeping your arms straight and extended. Twist your torso to the left and pivot on your right foot as you bring the medicine ball down and across your body towards your left foot. Keep your feet planted and avoid bending forward or rounding your back. Return to the starting position by lifting the medicine ball back up above your right shoulder and repeat the motion on the other side. Continue alternating sides, focusing on generating power from your core and using a controlled motion throughout the exercise.
Hanging Leg Raises
Hanging Knee Raises
Hanging knee raises are an effective exercise for targeting your lower abs and building core strength. Start by hanging from a pull-up bar with your arms fully extended and your shoulders relaxed. Engage your core and bend your knees, bringing them towards your chest. Focus on using your abdominal muscles and avoid swinging or using momentum to lift your legs. Slowly lower your knees back down to the starting position, maintaining control throughout the exercise.
Hanging Straight Leg Raises
Hanging straight leg raises are an advanced variation of hanging knee raises that target your lower abs, hip flexors, and improve your overall core strength. Start by hanging from a pull-up bar with your arms fully extended and your shoulders relaxed. Engage your core and lift your legs straight out in front of you, keeping them together and your toes pointed. Focus on using your lower abs and hip flexors to lift your legs, avoiding swinging or using momentum. Slowly lower your legs back down to the starting position, maintaining control throughout the exercise. To modify the exercise, you can bend your knees slightly if you need more support.
Windshield Wipers
Windshield wipers are an advanced hanging leg raise variation that targets your obliques and improves your rotational core strength. Start by hanging from a pull-up bar with your arms fully extended and your shoulders relaxed. Engage your core and lift your legs straight out in front of you, keeping them together and your toes pointed. Slowly lower your legs to one side, rotating your hips and torso. Keep your upper body relaxed and avoid twisting forcefully. Return to the starting position and repeat on the other side. Alternate between sides in a controlled and fluid motion, focusing on maintaining proper form and control throughout the exercise.
Medicine Ball Slams
Overhead Medicine Ball Slams
Overhead medicine ball slams are a high-intensity exercise that targets your core, shoulders, and arms, while also providing a great cardio workout. Start by standing with your feet shoulder-width apart, holding a medicine ball with both hands. Engage your core and lift the medicine ball above your head, fully extending your arms. Generate power from your core and slam the medicine ball down to the ground in front of you, using a controlled and explosive motion. Catch the medicine ball on the bounce and immediately lift it back up above your head, repeating the slamming motion. Focus on engaging your core and using your entire body to generate power, while maintaining proper form and control throughout the exercise.
Lateral Medicine Ball Slams
Lateral medicine ball slams are a dynamic exercise that targets your core, obliques, and cardiovascular system. Start by standing with your feet shoulder-width apart, holding a medicine ball with both hands. Engage your core and lift the medicine ball above your head, fully extending your arms. Twist your torso to the right, keeping your feet planted and your arms extended. Slam the medicine ball down to the ground on your right side, using a controlled and explosive motion. Catch the medicine ball on the bounce and immediately lift it back up above your head. Repeat the slamming motion, this time twisting your torso to the left and slamming the medicine ball down on your left side. Continue alternating sides, focusing on generating power from your core and using a controlled motion throughout the exercise.
Dead Bugs
Basic Dead Bugs
Basic dead bugs are a beginner-friendly exercise that targets your core, especially your deep abdominal muscles. Start by lying on your back with your arms extended straight up towards the ceiling and your legs bent at 90 degrees, knees directly above your hips. Engage your core and lower your right arm and left leg towards the floor, stopping just before they touch the ground. Return to the starting position and repeat on the other side, lowering your left arm and right leg towards the floor. Continue alternating sides, focusing on maintaining proper form and control throughout the exercise.
Extended Arm/Extended Leg Dead Bugs
Extended arm/extended leg dead bugs are an advanced variation of the basic dead bug exercise that challenges your core stability and control. Start by lying on your back with your arms extended straight up towards the ceiling and your legs extended straight out in front of you. Engage your core and lower your right arm and left leg towards the floor, stopping just before they touch the ground. Return to the starting position and repeat on the other side, lowering your left arm and right leg towards the floor. Continue alternating sides, focusing on maintaining proper form and control throughout the exercise. To modify the exercise, you can bend your knees slightly if you need more support.
Sprinter Sit-Ups
Basic Sprinter Sit-Ups
Basic sprinter sit-ups are a challenging exercise that targets your entire core, including your upper and lower abs, obliques, and hip flexors. Start by lying on your back with your legs extended straight out in front of you and your arms at your sides. Engage your core and lift your upper body off the ground, simultaneously bending your right knee and bringing your left elbow towards it. Lower your upper body and straighten your right leg. Repeat on the other side, lifting your upper body, bending your left knee, and bringing your right elbow towards it. Continue alternating sides in a fluid sprinting motion, focusing on maintaining proper form and control throughout the exercise.
Weighted Sprinter Sit-Ups
Weighted sprinter sit-ups add extra resistance to the basic sprinter sit-up exercise, making it more challenging and effective for building core strength. Start by lying on your back with your legs extended straight out in front of you and your arms extended straight above your head, holding a weight or dumbbell with both hands. Engage your core and lift your upper body off the ground, simultaneously bending your right knee and bringing your left elbow towards it. Lower your upper body and straighten your right leg. Repeat on the other side, lifting your upper body, bending your left knee, and bringing your right elbow towards it. Continue alternating sides in a fluid sprinting motion, focusing on maintaining proper form and control throughout the exercise.
Leg Raises
Bent Knee Leg Raises
Bent knee leg raises target your lower abs and hip flexors, improving your core strength and stability. Start by lying on your back with your legs extended straight out in front of you and your arms at your sides. Engage your core and lift your legs off the ground, bending your knees and pulling them towards your chest. Slowly lower your legs back down to the starting position, avoiding any swinging or using momentum to lift your legs. Focus on using your lower abs and hip flexors to control the movement and maintain proper form throughout the exercise.
Straight Leg Raises
Straight leg raises are an advanced variation of leg raises that increase the challenge for your lower abs and hip flexors. Start by lying on your back with your legs extended straight out in front of you and your arms at your sides. Engage your core and lift your legs off the ground, keeping them straight and together. Slowly lower your legs back down to the starting position, maintaining control and avoiding any swinging or using momentum. Focus on using your lower abs and hip flexors to control the movement and maintain proper form throughout the exercise. To modify the exercise, you can bend your knees slightly if you need more support.
Stability Ball Exercises
Stability Ball Rollouts
Stability ball rollouts are a challenging exercise that targets your entire core, including your abs, obliques, and lower back. Start by kneeling on the floor with a stability ball in front of you. Place your forearms on the stability ball, keeping your elbows directly under your shoulders. Engage your core and roll the stability ball forward by extending your arms straight out in front of you, while simultaneously straightening your legs and allowing your body to move forward. Keep your core engaged and maintain a straight line from your head to your heels. Slowly roll the stability ball back towards your knees by bending your elbows and pulling your arms back towards your body. Maintain control throughout the exercise and avoid sagging your hips or lifting your hips too high.
Stability Ball Pikes
Stability ball pikes are an advanced exercise that targets your entire core, including your abs, obliques, and hip flexors. Start by kneeling on the floor with a stability ball in front of you. Place your forearms on the stability ball, keeping your elbows directly under your shoulders. Engage your core and roll the stability ball forward by extending your arms straight out in front of you, while simultaneously straightening your legs and allowing your body to move forward. Once your body is fully extended, engage your core and lift your hips up towards the ceiling, forming an inverted V shape with your body. Slowly lower your hips back down to the starting position by rolling the stability ball back towards your knees and bending your elbows. Maintain control throughout the exercise and avoid sagging your hips or lifting your hips too high.
Stability Ball Knee Tucks
Stability ball knee tucks are a challenging exercise that targets your entire core, including your abs, obliques, and hip flexors. Start by kneeling on the floor with a stability ball in front of you. Place your shins on the stability ball, keeping your hands on the ground directly under your shoulders. Engage your core and roll the stability ball towards your chest by bending your knees and pulling your knees towards your elbows. Keep your core engaged and maintain a straight line from your head to your heels. Slowly roll the stability ball back to the starting position by straightening your legs and allowing the ball to move away from your body. Maintain control throughout the exercise and avoid sagging your hips or lifting your hips too high.
Incorporating these core exercises into your training routine will help you develop a strong and stable core, essential for MMA fighters. Remember to focus on proper form, engage your core throughout the exercises, and gradually increase the intensity and resistance as you progress. Combine these exercises with a well-rounded training program that includes cardiovascular exercise, strength training, and flexibility work to support your overall fitness and performance in the ring. With consistency and dedication, you’ll be well on your way to achieving a powerful and functional core that will take your MMA skills to the next level.