As a fighter, having strong core muscles is essential to improve your performance in the ring or cage. In particular, the lower abs play a vital role in generating power and speed, as well as protecting your body from strikes and takedowns. In this blog post, we will explore 10 of the best lower ab workouts for fighters.
- Hanging Leg Raises: This exercise is a great way to target your lower abs while also building grip strength. Simply hang from a pull-up bar and raise your legs up to a 90-degree angle. Hold for a few seconds, then lower your legs back down.
- Flutter Kicks :Flutter kicks are a great way to target your lower abs and hip flexors. Lie on your back with your legs straight and your hands under your hips for support. Lift your legs slightly off the ground and alternate kicking each leg up and down in a rapid motion.
- Reverse Crunches :Reverse crunches are a great way to target your lower abs without putting too much strain on your neck or upper back. Lie on your back with your knees bent and your hands behind your head. Bring your knees towards your chest and lift your hips off the ground.
- Medicine Ball Sit-Ups Medicine ball sit-ups are a great way to challenge your core while also working your lower abs. Hold a medicine ball against your chest as you perform traditional sit-ups.
- Russian Twists :Russian twists are a great way to target your obliques and lower abs. Sit on the ground with your knees bent and your feet flat on the ground. Hold a medicine ball or weight and twist your torso from side to side.
- L-Sits :L-sits are a challenging exercise that can help build core strength and stability. Sit on the ground with your legs straight out in front of you and your hands on the ground beside your hips. Lift your legs off the ground and hold for a few seconds.
- Scissor Kicks: Scissor kicks are a great way to work your lower abs and hip flexors. Lie on your back with your legs straight and your hands under your hips for support. Lift your legs off the ground and cross one leg over the other, then alternate back and forth.
- Planks: Planks are a simple but effective way to work your core and lower abs. Get into a push-up position, then lower down onto your forearms. Hold for as long as you can while keeping your body in a straight line.
- Bicycle Crunches :Bicycle crunches are a great way to work your entire core, including your lower abs. Lie on your back with your knees bent and your hands behind your head. Bring one knee towards your chest while lifting your opposite elbow to meet it, then alternate back and forth.
- Cable Crunches: Cable crunches are a great way to challenge your core while also building upper body strength. Attach a rope to a cable machine and kneel in front of it. Hold the rope against your head and crunch down, bringing your elbows towards your knees.
In conclusion, incorporating these 10 lower ab workouts into your training routine can help you build a strong and powerful core, which is essential for any fighter. By targeting your lower abs with these exercises, you can improve your speed, power, and overall performance in the ring or cage.