Work those Core Abs

Sensei Post in Training notes

As in most sports your core abdominal muscles are very important. This is pointedly true in the Martial Arts as abdominal muscles are used in many different techniques. Like your legs, your abdominal muscles provide the foundation for most of your moves. Your abdominals not just critical if you get hit in the gut! So how do we work towards rock solid abdominals that give us a good defensive structure and provide a solid foundation for offensive moves and flexibility? Here is another abdominal exercise that you can add to your regiment. This exercise has two positions, both work your core and lateral abdominal muscles.
The first exercise (pictured below) is performed by getting into a push up like position except with your forearms and elbows resting on the floor in front of you. Your body should be in a straight line (make sure you butt isn’t to high or low). Hols this position for as long as you can, typically start by holding 3 sets of 20 seconds. In between sets drop your pelvis to the floor for a mild stretch of your abs and back.
Core Abs - Position 1
The second position (pictured below) in this exercise is slightly more difficult. Here we need to repeat the exercise on both sides. Lay on your side and prop yourself up on your elbow. Raise your body so that your center-line forms a straight line from your feet to your head. All of your weight is resting on your bottom foot-edge and your elbow/forearm. If you need to use your upper arm to help get yourself into the correct position. Perform 3 sets on each side holding for an initial 20 seconds per set.
Core Abs - Position 2
The longer you hold these the more you sill feel the results! You should feel a little sore in the ribs and lower pelvic areas. Try it and post your results or variations.

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