This page looks at a wide range of martial arts core exercises. Core workouts are used to help a martial artist’s rotational or twisting power which contributes to stronger kicks, punches and grappling techniques. Martial artists use these core exercises in order to strengthen their abs, obliques and lower back. Moreover, stronger core muscles allow martial artists to better absorb hits (i.e. withstand punches to the stomach). If you are looking for information on more traditional martial arts strength exercises (i.e. Hojo Undo), please visit Black Belt Wiki’s main Martial Arts Strength Training section.
All stretches and exercises should be supervised by a trained instructor in order to prevent injuries and to ensure the proper technique is utilized. If you have had an injury or are in pain, please see a doctor before starting any stretching or exercise program. For additional exercises, please visit the main Martial Arts Physical Fitness section.
List of Martial Arts Core Exercises – Click on the exercise for written and/or video instructions.
- Bent Leg Raise
- Bicycle Kicks
- Bird Dog
- Boat Pose – This Yoga technique is a great core exercise.
- Bridge – Two leg version
- Bridge – Single Leg Bridge
- Cork Screw Exercises
- Crunch Exercises
- Bicycle Crunch
- Cross Crunches – The cross crunch works on your abs & obliques.
- Crunches – This is the basic crunch exercise.
- Foot-to-Foot Crunches
- Frog Crunches
- Long Arm Crunches
- Oblique or Side Crunches – This core exercise is done while lying on the floor and focuses on your side/oblique muscles.
- Reverse Crunches
- Standing Alternating Knee To Elbow Crunches
- Standing Oblique Crunch – The standing oblique crunch can be done with or without weights.
- V-Crunches
- Vertical Crunch
- Dead Bug Exercise
- Dumbbell Side Bends
- Flutter Kicks
- Hanging Leg Raises
- Incline Cross Crunches
- Incline Crunches – In this core exercise, you will perform traditional crunches on an ab bench.
- Incline Reverse Crunches
- Incline Sit-Ups
- Incline Twisting Sit-Ups
- Isometric Push-Ups – Isometric push-ups provide a core and upper body workout.
- Jumping Oblique Twists
- Kick Outs
- Knee Drops
- Leg Drops
- Leg Lifts
- Leg Raises
- Leg Throw Downs – Leg throw downs are a partner-assisted core exercise.
- Medicine Ball Diagonal Chops – Hold a medicine ball in your hands and move the ball diagonally across your body.
- Medicine Ball Planks – The instability of the medicine ball enhances the overall core workout provided by this exercise.
- Medicine Ball Russian Twists – This functional medicine ball exercise helps to improve rotational or twisting power.
- Medicine Ball Side Throws – This functional exercise helps to improve rotational or twisting power.
- Medicine Ball Twists with Partner – This medicine ball exercise is a great core workout.
- Medicine Ball V-Ups – This is an advanced core exercise that uses a medicine ball.
- Oblique V-Up
- Plank Exercises
- Dolphin Planks
- Knee Planks
- Medicine Ball Planks – The instability of the medicine ball enhances the overall core workout provided by this exercise.
- One Legged Planks or Single Leg Planks
- Plank – This is the basic plank exercise where you are resting on your forearms.
- Plank Jacks – Plank jacks work on your core strength and improve your conditioning.
- Reverse Plank – A reverse plank exercise targets your lower back and abs.
- Side Plank – The side plank exercise targets your obliques, etc.
- Side Plank Dips
- Single Arm Planks
- Single Leg Planks
- Spiderman Plank
- Straight Arm Plank – Unlike a traditional plank, you are resting on your hands and not on your forearms. It is like a stationary push-up.
- Superman Plank
- T-Plank
- Upward Plank Pose
- Prone Superman
- Pulse Ups
- Seated Russian Twist – A Russian twist is an advanced core exercise.
- Side Bends – This core exercise uses dumbbells.
- Sit-Ups
- Standing Opposite Knee To Elbow
- Superman
- Stomach Vacuum or Abdominal Draw-in Exercise
- V-Ups
- Windmills
- Windmills with Weights
- Windshield Washer
- Woodchopper or Wood Chops
Core Exercises Questions
What is considered your core muscles?
Core muscles consist of abdominal, oblique and lower back muscles. These muscles control the movement of a person’s torso (middle section of the body). Strong core muscles help athletes to generate greater power due to improved rotational strength. This results in stronger throws, improved kicking power, faster bat or golf club speed, more powerful punches, etc. Some classic core muscle exercises include planks, crunches, bridges and sit-ups.
Martial Arts Core Exercises
Core Exercises – Plank Exercise with Medicine Balls
Core Exercises Image provided by Wikimedia Commons