The abdominals are heavily involved in all fighting sports. That is why it is vital for fighters to train and strengthen their abs on a regular basis. While practicing many of the techniques will target the abs, fighters should also spend some of their training focused specifically on working the abs. An abdominal workout should consist of four movements, with each movement consisting of two to three sets. For each set, a total of 15 to 25 reps should be performed.
Situp with Jab/Cross
This exercise targets the rectus abdominis and hip flexor muscles. To perform this exercise, first lay your back on the ground, bend your knees and place your feet on the ground. Make a fist with each hand and position your hands by the sides of your chin. Bring your torso toward your knees by bending at the waist. As you reach the top position, perform a jab with your left arm by extending your left elbow, followed by a cross with your right arm by extending your right elbow. Bring your torso back to the start by extending at the waist.
Situp with Hook
This movement works the rectus abdominis and hip flexors. To execute this movement, begin by laying your back on the floor. Bend your knees and put your feet on the floor. Make a fist with each hand and place your hands by the sides of your chin. Move your torso toward your knees by bending at the waist. As you reach the top position, perform a hook with your left arm by rotating at the waist toward the right. Then perform a hook with your right arm by rotating at the waist toward the left. Move your torso back to the beginning position by extending at the waist.
Punching Bag Situp
This exercise also targets the rectus abdominis and hip flexor muscles. To perform this exercise, first wrap your legs around the punching bag. Bring your torso downward by extending at the waist until your torso is about perpendicular to the ground. Bring your torso upward to the start by bending at the waist.
Medicine Ball Standing Twist
This movement works the obliques. To execute this movement, begin by holding the medicine ball with both hands and stand with your body upright. Position the medicine ball in front of your chest with your arms straight. Rotate at the waist toward the right and then rotate at the waist toward the left. Repeat this movement, alternating between the right and left sides.
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