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Friday, October 9, 2009
Occasionally I like to throw out workout routines that you can add into your martial arts training. I have always been a firm believer in the importance of core training and feel that it should be a staple in martial arts training. So I have decided to give you one of my routines in hopes that you will take it and add it to your own training.

So, what is core training? Well, it is performing exercises that target the muscles in your core or midsection. Your core consists of your abdominal muscles, as well as the muscles in your back, and all the little stabilizer muscles that run the length of your torso.

For this core training workout you will be doing various abdominal and back exercises. Some will require equipment, while others won't. The entire workout will take you a grand total of 5 minutes.

Equipment Needed: timer, medicine ball, jump rope, hand weights, 3 or 5 pound dumbbell.

Before you begin your core training take 3-5 minutes to warm yourself up by jumping some rope. To start the routine you will set your timer for 5 minutes. Every 30 seconds you will switch exercises.

The Exercises
30 sec. - Regular Crunches
30 sec. - Rope Pulls: Lie on your back with your knees bent. As you do a crunch reach your left hand across toward your right knee and vice versa. It should look like your are pulling on a rope as you crunch.

30 sec. - Supermans: Lie on your stomach with your arms and legs out straight. Raise your arms and legs off of the ground as you contract your lower back. Lower your arms and legs back to the floor and repeat again.
30 sec. - Plank: Place your forearms on the ground under your body and straighten your back. It looks like a push up position only with your forearms resting on the ground.

30 sec. - Dead Fish (Left Side): Lie on your left side and raise your upper and lower body as you contract your midsection. You are basically doing a crunch while lying on your side.
30 sec. - Dead Fish (Right Side): Same thing only while laying on the other side.

30 sec. - Sit up w/ Punch: Perform a standard sit up and as you lower yourself back down you will be performing punches across your body (twisting your torso as you punch). You can put on hand weights for added difficulty.
30 sec. - Leg Raise w/ Dumbbell: Take your 3 or 5 pound dumbbell and pinch it with your feet. Now raise it up 6 to 8 inches from the floor and slowly lower it back down, then repeat the process.

30 sec. - Standing Side Bend w/ Medicine Ball: Stand up and hold the medicine ball above your head. Now side bend to your left side and then return to the start position. Now side bend to your right side and return to the start position.
30 sec. - Stomach Punches: For 30 seconds you will punch yourself in the stomach (not real hard). Make sure that you get all the different parts and contract your muscles upon contact.

Remember that if any of these exercises cause you discomfort then do not do them. You can also substitute any of your favorite core exercises into this routine.

-The Last Ronin-
www.associatedcontent.com/thelastronin
www.roninmma.blogspot.com
www.ehow.com/members/thelastronin.html


by: BestBuyMAS

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