Matt Furey is well known for his grueling workout routines. He started as a wrestler and learned the Chinese grappling martial art, Shuai-Chiao. He has since won national titles and had written books on fitness and martial arts, including "The Martial Art of Wrestling," "Combat Abs" and "No B.S. Fitness." Furey emphasizes functional training for a strong core, not just six-pack abs.
Bear Crawls
Bear crawls are a challenging, total body exercise that work not only your abs, but also your glutes, thighs and shoulders. You do not need any equipment to perform bear crawls, though you might want to wear knee pads. Begin on all fours to do bear crawls. Rest on your hands and knees with your shines on the floor. Place your hands shoulder-width apart. Flatten your back and squeeze your abdominal muscles so that your pelvis is stabilize. There should never be sagging in your back when performing bear crawls. Next, reach forward with your left hand and bring your left knee forward at the same time. Pull yourself forward until your weight is on your left side, and then reach forward with your right hand and knee. Continue to crawl for the desired number of reps.
Alligator Walk
Alligator walks are a killer core and chest exercise. Your shoulders get a workout too. To perform this exercise, begin in push-up position with your hands shoulder-width apart on the floor, your arms straight and your lower body supported on your toes. This is also called plank and is an abdominal exercise in itself. Your back should be flat with your abs held in tight. Bend your arms slightly like an alligators. From there, walk your hands forward and drag your lower body. Your back must stay flat for your abs to work holding your lower back and pelvis in a neutral position. Continue walking one hand forward at a time for the desired number of reps.
Gorillas
The gorillas is a very challenging exercise for your legs, abs, chest and shoulders. You will mimic a gorilla moving forward on their knuckles but you will jump both legs forward together. To begin, go into a deep squat with your knees bent and your buttocks near the ground between your calves. Place your hands on the floor in front you, but tuck your fingers in straight toward your palms and rest your knuckles and thumb on the floor. The arms are straight. Then, move your hands forward and jump your feet toward your hands. Keep your abs in tight and use them to help stabilize your body and bring your hips forward when you jump.
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