Fitness Training for the Abs of an MMA Fighter

MMA fighters’ fitness training is one of the most prolific training programs you will ever see. One thing they have in common is killer abs workout that doesn’t just shape the abs but develops its strength.

For most body builders, nothing defines the quality of their workout than a good set of abs. Abs are important not only for the great looks you get, but also for added support around the abdominal area while performing hardcore work sessions. Here are a set of abs fitness training you can perform to get a great set of abs.

MMA Abs Fitness Training #1: Plank

Get down on your hands and knees, like in a push up position, then bend your elbows so that your forearms are resting flat on the floor. Tilt your body towards the right and raise your right arm and leg off the floor, then bring them back down touching the adjacent arm or leg. Then brace your core, hard for 3 seconds and do the same for the other side. If you find this exercise too difficult, you can do it while on your knees.

MMA Abs Fitness Training #2: Thai Crucifix

Get into a pushup position and tilt the right side of your body. Then raise your right arm, straight over your head, and raise your right knee. Bring your elbow down to touch your right knee. Hold this position, while bracing, for 3 seconds. Then do the same for the other side. If you find this workout to difficult, you can do it while on your knees.

MMA Abs Fitness Training #3: Thai Crunch

Lie on your back with your hands behind your head and knees up in the air, like in a normal crunch position. Draw your belly button in and crunch off the floor to your left, allowing your right thigh and knee to touch. Hold this position for 3 seconds and then lower your upper back to the floor. Do the same for your right side.

MMA Abs Fitness Training #4: Elbow to knee

Stand against a wall. Put your palm flat on the wall. Stretch your left arm over your head. Lift your left leg from the floor. Now lower your left arm, while raising your left knee until they meet. Hold this position for 3 seconds. Then do the same for the opposite side. You can also do the exercise without your hand on a wall.

MMA Abs Fitness Training #5: Gut shredder

Stand in front of a wall that you can use to steady yourself or reach out to and get into a “fighting” stance with your arms reaching out, as if they are grabbing an opponent by the back of the head. Then slowly pullback your arms to your chest, as you drive your knee forwards, in manner to signify contact with the opponent’s head. Hold this position for 3 seconds and do the same for the other side.

MMA Abs Fitness Training #6: Gorilla Swing Level 1

Hold a light dumbbell in each hand, while standing upright in an athletic stance. Keep your arms straight but not locked and start to slowly “swing” each up arm upwards, to shoulder level. You should do this while keeping your abs braced so as to keep your torso motionless. Get into this rhythm for 3 minutes and go immediately into the next set exercises without rest.

MMA Abs Fitness Training #7: Gorilla Swing Level 2

Maintain a similar stance to the previous one, while holding one light dumbbell in both hands. Bring both arms up to shoulder level and slowly “swing” the dumbbell to one side, while keeping your head and torso facing forward. Maintain this rhythm for 3 minutes and then go start the next exercise immediately without rest.

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