MMA Abs Workout

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Muay Thai kickboxing is the premier martial art in Thailand and a major component of any MMA fighter's game. With its combo of devastating punches, kicks, and elbow and knee strikes, it's also great for getting abs. Just look at any Muay Thai fighter's body if you doubt its benefits. The abs these guys develop, both aesthetic and functional, can't be carved in your average health club.

That's why we've put together this authentic Muay Thai ab-building regimen—the same kind you'd see executed in the fight camps of Bangkok today. Follow it for a month, and you'll not only shore up your core, you'll also build the same kind of shredded abdominal muscles you usually see on MMA champions, such as the UFC's welterweight king, Georges St-Pierre ... no bruises required.

Most of the moves in the pages that follow mimic fight techniques, such as throwing a knee strike or defending an attack by clamping your knee and elbow together on one side. They're designed to throw your body off balance, forcing your core muscles to work hard and fi ght the urge to topple over. You'll also hit all the deep core muscles you miss with typical crunches and situps. The result? Abs like a plate of armor, as well as a significant calorie burn and improved endurance.

Target Muscles:
Abs

Workout Level:
Beginners

Frequency:
Perform the workout up to six times per week

Time Needed:
45 minutes

How To Do It:
Complete the exercises as straight sets, resting as needed in between before moving on to the next.

On to MMA Abs Workout

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Video: MMA Abs Workout

Nat Jones (from 60 Days with Nat Jones) demonstrates and reviews The MMA Abs Workout from our February 2010 issue. He gave it 4 1/2 out of 5 stars!

Watch the Video

Go to The MMA Abs Workout

See Also:
60 Days with Nat Jones
Fitness and product reviews and videos

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Athlete Workouts Inside The Gym: Greg Plitt Abs Workout

Bodybuilding.com - Athlete Workouts Inside The Gym: Greg Plitt Abs Workout .tertiary-modal { margin-left:10px !important; } .tertiary-modal .body { height:100%; } .workout-header-blue {background-color: #00a1de;width: 400px;line-height: 22px;padding-left: 10px;color: #ffffff;font-weight: bold;background-image: url('http://www.bodybuilding.com/fun/images/2011/blueworkoutheadingbg.gif');background-position: right center;background-repeat: no-repeat;} 10012525 bodybuilding.com Discounts & Deals - Sign Up! 24/7 Customer Service 1-877-991-3411 Contact Us Need Help? View Cart in: Whole Site BodySpace Store SuperSite Reviews BodyGroups BodyBlogs Exercises Videos Find A Plan Store BodySpace SuperSite Forum HomeArticlesExercisesVideosWorkoutsTrainingNutritionSupplementsMotivationFor SportsFor WomenFor TeensContestsBodybuildersMilitary Main » SuperSite » Training » Single Muscle Group Training » Abdominals » Athlete Workouts Inside The Gym: Greg Plitt Abs Workout Training Getting Started Workout Programs Exercises Single Muscle Group Training Anatomy and Exercises Abdominals Arms Back Biceps Body Types Calves Chest Forearms Glutes Hamstrings Lats Legs Neck Quadriceps Shoulders Traps Triceps Specific Skill Improvement Cardiovascular Workouts Stretching Guide Age and Gender Specific Plateau Busting Training Tips And Techniques Injuries And Recovery Health Conditions and Diseases Studies and Research Gym And Equipment Personal Training Tracking Progress Resources

Athlete Workouts Inside The Gym: Greg Plitt Abs Workout Want the midsection of a fitness model? Get in the gym with Greg Plitt to build your own pack of Apollo-worthy abs. Email More by MET-Rx Dec 28, 2011

MET-Rx Athlete: Greg Plitt
Birthplace: Baltimore, MD
Born: November 3rd
Residence: Los Angeles, CA
Height: 73 inches (6'1")
Weight: 195 lbs
Eyes: Green
Hair: Brown
Website: www.GregPlitt.com

About Greg:

Greg Plitt has appeared on over 100 fitness magazine covers and 25 romance novels in the last four years, and is undisputedly America's #1 male fitness model.

Greg won the 2009 Star Physique award for 'Best Male Physique on TV.'

Greg is one of 'America's 25 Fittest Americans,' alongside Lance Armstrong by Men's Fitness Magazine, while also being on DNA Magazine's 60 Sexiest Men Alive, alongside Daniel Craig, and named by EXTRA
syndicated TV show as one of 'America's Most EligibleBachelors.'

Greg is the face of Thierry Mugler's world wide fragrance campaigns, Angel Men and Ice Men, as well as being a sponsored athlete for MET-Rx Shaping Every Body, Under Armour Performance, Appeal and Gold's Gym.

Greg has done commercials for Old Spice, Dodge Ram Trucks, ESPN, Under Armour, MET-Rx, PETA and countless infomercials.

Greg hit the big screen in 'The Good Shepherd' with Robert DeNiro,'Terminator Salvation,''The Watchmen,' where he was the body of Dr. Manhattan, and did television shows for Bravo's 'WorkOut, 'HGTV's 'DesignedtoSell,' and NBC's 'Days of Our Lives.'

Before his acting and modeling career, Greg Plitt was a U.S. Army Ranger, a graduate of West Point Military Academy, former ArmyCaptain and Company Commander of 184 soldiers, a two-time All-American wrestler and a Pro-rated skydiver with over 1500 jumps to date.

Greg Plitt's Abdominal Workout

Abdominals are a muscle group like no other (maybe besides calves) that can be worked to exhaustion every day and still not be overtrained. I work an abdominal routine in at the end of every workout for 10-15 minutes straight.

I usually pick anywhere from 3 to 5 exercises, each of which targets a different part of the abdominal core, and run through as many circuits as I can in the allotted 10-15 minutes (targeting for 4-5 circuits).

Each circuit will consist of one set of 30-40 reps (or to failure for a particular exercise) before moving to the next exercise, with no rest period for the entire circuit, just travel time rest between exercises. In essence, you are doing 4-5 sets per exercise to failure (or 30-40 reps, depending on the exercise).

1. Gravity Boots

Believe it or not, hanging upside down is a good way to keep the spine aligned since weight is removed by gravity! If you have access to gravity boots, try inverted crunches. The inversion causes gravity to add major intensity to the crunch.

While inverted and performing this exercise, your lower body has no choice but to stabilize and hold you in place, in order to control the crunch.

The last added benefit is that you can take things to an even higher level by holding weights during the crunch to further enhance the movement's effectiveness.

Greg Says - Gravity boots help to de-compress your spine while getting a great core workout.

The entire abdominal core is worked with gravity boot sit-ups, 4-5 sets with each set to failure (these are harder; work your way up to them and always dismount in control, as you can get temporarily lightheaded after completing a set and lose your balance).

2. Low Cable Sit-Up

Lie face up on the floor with your feet pointed toward a low-pulley cable, one that already has ankle straps attached to it. Wrap the straps around your ankles. Make sure the fit is snug and secure!

Now, lift your feet to bend your knees and hips to 90-degree angles, keeping your arms flat on the floor at your sides for balance. Curl your knees toward your chest. Hold this position for a one-count, and then slowly return to the start.

Take your time with this movement, making certain to get a hard contraction at the top.

Greg Says - If your goal is to get a toned midsection and get a six-pack to pop, pick a weight that allows you to get 30 in and push it to 40 reps if possible.

If you already have a six-pack and want a deeper valley between your ab bellies, pick as heavy a weight as you can lift, while in control, for 8-10 reps. This exercise focuses on the lower abdominal region.

3. Hanging Twists

Grab onto a high bar, or set yourself up in suspended arm supports. Once you're positioned correctly, cross the feet. Slowly lift your knees up toward the ceiling. While doing this, simultaneously twist at the hips so that the knees face either right or left, depending on the side you wish to work.

After the legs are parallel to the floor and the knees have reached the correct height - in line with the hips - the athlete may return to the starting position. Again, be sure to move with care and caution.

Quick, ballistic "jolts" expose the groin and even the obliques to possible injury.

Greg Says - Hanging twists are great to build the sidewalls of your abdominals as well as targeting your lower abdominal region.

Again, like Low Cable Sit-Ups, if you are going for a six-pack, go with your body weight for 4-5 sets of 30-40 reps or to failure,whichever comes first.

If you want deeper ab bellies, go for 8-10 reps but add weight to your feet via straps connected to your ankle on a low pulley or by using your feet to pinch a dumbbell.

4. Rope Crunch

Kneel below a high pulley. Grasp cable rope attachment with both hands. Place wrists against head.

With your hips set, flex your waist in such a way that your elbows travel roughly toward the middle of the quads. Return and repeat.

Note that most of the movement occurs in the waist, not in the hips. Try to keep your neck in a neutral position with space between the chin and sternum.

Greg Says - Rope crunches are great for targeting the upper region of the abdominals.

I like to go heavier here and shoot for 15 reps; again doing 4-5 sets in a circuit training cycle. The cycle should be set up so that each exercise targets a different region of the abs without ever targeting the same region back-to-back in the cycle.

5. Hanging Knee Tucks

Start by hanging from a dip bar, with arms slightly wider than shoulder-width apart and your legs hanging straight down. If possible, use arm straps to eliminate the stress on your forearms.

Raise your knees as high as you can into your chest and then lower your knees back down to the starting position.

Don't let yourself "swing," otherwise this becomes a momentum-first exercise and its effectiveness is greatly reduced. The entire motion should be done in a smooth, controlled manner, with the downward movement no faster than the upward.

Greg Says - Hanging knee raises focus the stress to the lower region of the abdominals.

It is imperative that you bring your knees all the way to your chest to get the most out of every rep. 30 reps is the goal for each of the 4-5 cycle sets.

Greg Plitt's Abdominals Workout Gravity Boots4-5 sets to failure Low Cable Sit-Up4-5 sets of 30-40 reps Hanging Twists4-5 sets of 30-40 reps Rope Crunch4-5 sets of 15 reps Hanging Knee Tucks4-5 sets of 30 reps

Related Articles Ab Training Jamo Style! The Ultimate Mid Section! Get Your Summer Abs Using K.I.S.S. Training! View All Abdominals Articles About The Author MET-Rx VIEW AUTHOR PAGE Shape your body with quality, results-oriented products that fulfill both your appetite and your body's need for balanced meals.

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looks good will try this today, can't wait!!!!

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Abs and Back Workout - Challenging Ab Exercises To Strengthen Your Torso

This abs and back workout offers some unusual and challenging exercises for all the muscles of the core.  This workout is short and sweet with just 6 exercises and a perfect workout for when you're short on time but still want a challenging and intense workout.  Some of the moves below are advanced, so take your time and skip any exercises that cause pain or discomfort.

Precautions
See your doctor before trying this workout if you have any injuries, illnesses or other conditions and modify any exercise that causes pain or discomfort.

Equipment Needed
An exercise ball, a barbell and a mat.

How To

Warm up with a few minutes of light cardio Complete 3 sets of each exercise below, resting for 20-30 seconds between setsKeep body stabilized throughout the movement Don't swing or use momentum Take 4-6 seconds for each repetition Bridge with Leg Lift
Lie face up on the floor, knees bent. Push body into a bridge position, supporting your weight on your feet and arms. Straighten one leg up, heel flexed and slowly lower leg out to the side a few inches without moving the rest of the body. Use the abs to stabilize your body and don't hold your breath. Complete 12 reps before switching sides.

Balancing Ab Twist
Begin by lying on your side and push up so that your body is supported by right arm, feet stacked. Straighten left arm and balance for a moment, then sweep the left arm down and twist the body, turning it towards the floor while keeping the rest of the body in place. Squeeze the abs and hold for 2 seconds, then go back to starting position. Repeat for 12 reps before switching sides.  To modify, rest the bottom knee on the floor.

Ball Rollouts
Place your arms on the ball, parallel to one another. Pulling your belly button towards your spine and tightening your torso, slowly roll forward until your chest touches the ball. Keeping form, slowly pull your body back using your arms and abdominals. Don't collapse as you roll forward.  Repeat for 12 reps.

 

Bicycle
Lie face up with lower back pressed to the floor. Cradle head in your hands, elbows out, and bend right knee, pulling it towards your chest while touching the knee with the opposite elbow. Begin a slow pedal motion by touching opposite elbow to opposite knee, alternating each side. Keep the abs pulled in (don't let them bulge out) and breath continuously.   Repeat for 12 reps (one rep is to the right and left).

Deadlifts
Hold a barbell or dumbbells in front of thighs, feet hip-width apart and abs pulled in. Tipping from the hips and keeping the weight close to your legs, lower the weight to mid-shin (or wherever is comfortable) while keeping the legs straight (but not locked). Lift back to starting position and make sure the abs are pulled tight throughout the movement.  Repeat for 12 reps.

Back Extensions
Lie face down with hands either behind the back or lightly cradling the head. Lift upper body off the ground a few inches, keeping head and neck in alignment. For a challenge, lift feet off the ground keeping legs straight (knees don't have to be together), hold for 2-4 counts and lower. Repeat for 12 reps.

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Best Ab Workout - Work Your Abs With the Most Effective Ab Exercises

This best ab workout includes some of the most effective ab exercises targeting all the major muscles of the core including the rectus abdominis (or the 'six pack'), obliques, transverse abdominis and the lower back. 

Precautions
See your doctor before trying this workout if you have any injuries, illnesses or other conditions and modify any exercise that causes pain or discomfort.

Equipment Needed
An exercise ball, a Captain's Chair (optional) and a mat.

How To

Warm up with 5 minutes of light cardio or do this workout after your regular cardio or strength workoutOption 1: Perform each exercise, one after the other in a circuit format, going through the circuit 1-3 timesOption 2: Perform 2-3 sets of each exercise, resting briefly between sets in a straight-set formatPerform this workout 3-4 non-consecutive days a week.Captain's Chair or Chair Lifts

If you have access to a Captain's Chair (found at many gyms), stand on the chair and grip handholds to stabilize your upper body. Press your back against the pad and contract the abs to raise the legs and lift knees towards your chest. Lower and repeat for 16 reps. Alternative: Chair Lift (Not Pictured): Sit in a chair and put all the weight in your hands as you lift your hips off the seat, feet on the floor. For a very advanced exercise, lift one or both feet off the ground, balancing on your hands. Lower and repeat for 16 reps.Ball Crunch

Lie with the ball resting under the mid/lower back and place hands behind the head or across the chest.  Contract your abs to lift your the torso off the ball, pulling the bottom of your ribcage down toward your hips. Lower and repeat for 16 reps.Vertical Leg Crunch

Lie on the floor and extend the legs straight up with knees crossed. Place your hands behind the head for support and contract the abs to lift the shoulder blades off the floor, as though reaching your chest towards your feet. Lower and repeat for 16 reps.Long Arm Crunch

Lie on a mat and extend the arms straight out behind the head with hands clasped, keeping the arms next to the ears. Contract the abs and lift the shoulder blades off the floor, keeping the arms straight. Lower and repeat for 16 reps.Reverse Crunch

Lie on the floor and place hands on the floor or behind the head. Lift the knees, bending them to 90-degrees and contract the abs to curl the hips off the floor, reaching the legs up towards the ceiling. Lower and repeat for 16 reps.Crunch With Heel Push

Lie on your back with the knees bent and the hands gently cradling the head. Flex your feet and keep them flexed as your contract the abs, lifting the shoulder blades off the floor. At the top of the crunch, press your heels into the floor while pressing your back against the mat and slightly raising the glutes off the floor. Lower and repeat for 16 reps.Plank

Place forearms on the floor and press up into a flat-back position on the toes, keeping the hips down so that the body is in a straight line from head to heels.  Hold for 30-60 seconds, lower and repeat for 3-5 reps.

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