Here’s a quick but effective ab workout that Dan and I will sometimes end our workouts with. It’s great because it’s simple, it’s quick, it requires minimal equipment, and it REALLY hits your abs. It’s also inspired by MMA conditioning exercises, so it gives you great functional core strength as well.
Here’s what you’ll be doing:
10 Toe Touches
Do all 3 exercises back to back. Repeat the entire superset 3 times, with 1 minute rest between sets.
TOE TOUCHES: Keep your arms and legs extended out as far as possible. Move slowly in the extended position. Dan uses a medicine ball here, but any weighted object (dumbbell, weight plate, etc.) will work.
V-SIT: A Muay Thai conditioning exercise. Sit balanced with your feet and upper body off the floor in the starting position. Extend your body straight as much as possible without touching your shoulders or feet to the floor, then explosively contract your abs to move forward.
TRIANGLES: Inspired by Brazilian Jiu Jitsu submission (the triangle). Coaches will often make students drill this move to build the ab endurance necessary to effectively secure the choke. The key is to shoot your legs up and elevate your body, until you are almost standing vertically on your shoulders. Visualize putting your footprints on the ceiling. Rock back as little as possible — initiate the movement from your abs without the help of momentum.