How Strengthening Your Core will Conquer your Competitor

If you haven't already worked core-isolation movements into your training it's about time you do! Here are four go-to core strength exercises which includes an extra challenge tip.

Remember to consult your doctor before starting any diet and exercise plan.

Every fighter knows that at the heart of all explosiveness, power and technique – whether you're striking, performing take downs, working your guard or perfecting your ground 'n pound game – is core strength. Sparring is made up of compound movements, which naturally stimulate and engage your core, but if you haven't already worked core-isolation movements into your training as well, it's about time you do! Below are some go-to core-isolation movements, that follow an initial killer compound movement. Remember, these exercises are for elite athletes so make sure you tailor the sets, reps and difficulty to suit your current fitness level.

 > Download Todd Duffee's Full Core Workout

Exercise 1 - (Tire Flips (45 seconds x 4; 1 minute rest between sets)

To get warmed up for your core isolation workout, perform the Tire Flip. Many elite MMA athletes swear by this compound movement for overall athletic power, explosiveness and, of course, core strength. Tire Flips (if you can get access to a tire or something similar) exhaust your whole body, including your core. The idea is to do as many Tire Flips as you can for 45 seconds, rest for a minute, and then continue on to the next 45 seconds (do this 4 times).

Exercise 2 - Medicine Ball Sit Ups (5x20)

This is not your average sit up; performing this exercise with a medicine ball held overhead is killer for your lower and upper abdominals. Choose the weight of the med ball depending on how challenging you want to make this.

Step 1: Start by lying down, knees slightly bent, medicine ball held straight behind your head	Step 2: Tighten your core and use it to bring the ball to your chest.
Step 3: Keeping your abs tight, push the ball up and use your abdominal strength to pull your body up, following the medicine ball.	Step 4: Finish in a full sit-up position with the ball overhead, then very slowly make your way back to the start position.  Remember to keep the bottom of your feet planted firmly on the ground and focus on your abs throughout the entire movement.

Extra Challenge:

On the way back down to the ground, pause just above the floor and hold, or pulsate up and down just slightly. You'll really feel your abs burn with this trick!

Exercise 3 - Russian Twists (3x25)

To strengthen your obliques (the muscles that run down either side of your abdominal wall and that give you power for jaw-shattering kicks, on top of many other aspects of your fight game), grab a medicine ball and sit back at a 45-degree angle.

With your knees slightly bent in front of you and heels resting on the ground, begin with the ball on your right, tighten your core and rotate towards the center and then to the left. Touch the ball to the ground (but do not rest it there) and pause very briefly.

Extra Challenge:

Lean back at a 20° angle and perform this exercise holding your feet 6" above the ground. Pause at left, center, and right points to feel your abs scream.

Exercise 4 - Decline Barbell Sit Ups (3x25)

With a barbell (appropriate weight for your conditioning) held straight above your chest level as you lie on a decline bench with your legs and feet locked in place, tighten your abs. Leading with your chin and keeping your arms locked and core tensed, do a sit up until you're at a 90° angle. Once you're upright, with barbell still overhead and arms locked, slowly descend back down with control, tightening your abs as you go.

Extra Challenge:

On your way back down to the bench, pause just above it for 10 seconds, squeezing your core, then slowly continue all the way down back to the starting position.

 > Download Todd Duffee's Full Core Workout