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Exercises?
What conditioning drills and exercises do you recommend to build up your abdominal strength? What exercises do you do and how many reps?
Martial Arts - 5 Answers - 2007-05-14 20:24:23
Best Answer
Abdominal strength-building is a big thing at our school. Here are some exercises that may help:
1. Reverse crunches: Lie on your back, arms crossed across your chest or flat on the ground at your side. Bend your knees and lift your legs so that your shins are parallel to the ground. Cross your ankles. From this position, lower your legs until your feet are about 3 inches off the ground, then hold for a count of four. Raise your legs back up. Repeat 8 times.
2. V reaches: Lie on your back, arms flat at your sides. Lift your legs into the air, then split them into a large V. Reach your arms through your legs and hold for a count of 4, then relax. Repeat 8 times.
3. Rope pulls: Lie on your back, knees bent but feet flat on the floor. Pretend that there is a rope going from your stomach up to the ceiling. For a count of eight, lift your back and abs off the floor and use your arms to "climb" the rope up. Relax, then repeat 8 times.
4. Double extensions: Lie on the ground with knees bent and slightly raised, feet off the floor, arms crossed across your chest. Lift your head and upper back to focus on your knees. Simultaeneously, shoot your legs straight out to hover about 4 inches off the floor while you shoot your arms over your head. Return and repeat 8 times.
5. Pushes: Lie on the ground with your knees bent, legs elevated off the floor. Raise your back and abs off the floor and extend your arms to either side of your knees, palms open and facing away from you. Sit up as high as you can, pushing away something in front of you. Pulse for a count of 8, rest, then repeat.
These should get you started.
All Answers
Answer 1
Lay flat on your back. Hold something behind you with your hands (So you're not tempted to use them to lift yourself).
Lift your legs. Keep them straight. I used to do 3 x 40 reps, but I don't do any calisthenics anymore because other aspects of my training cover what I need as far as that goes.
2007-05-14 20:48:33
Answer 2
Abdominal strength-building is a big thing at our school. Here are some exercises that may help:
1. Reverse crunches: Lie on your back, arms crossed across your chest or flat on the ground at your side. Bend your knees and lift your legs so that your shins are parallel to the ground. Cross your ankles. From this position, lower your legs until your feet are about 3 inches off the ground, then hold for a count of four. Raise your legs back up. Repeat 8 times.
2. V reaches: Lie on your back, arms flat at your sides. Lift your legs into the air, then split them into a large V. Reach your arms through your legs and hold for a count of 4, then relax. Repeat 8 times.
3. Rope pulls: Lie on your back, knees bent but feet flat on the floor. Pretend that there is a rope going from your stomach up to the ceiling. For a count of eight, lift your back and abs off the floor and use your arms to "climb" the rope up. Relax, then repeat 8 times.
4. Double extensions: Lie on the ground with knees bent and slightly raised, feet off the floor, arms crossed across your chest. Lift your head and upper back to focus on your knees. Simultaeneously, shoot your legs straight out to hover about 4 inches off the floor while you shoot your arms over your head. Return and repeat 8 times.
5. Pushes: Lie on the ground with your knees bent, legs elevated off the floor. Raise your back and abs off the floor and extend your arms to either side of your knees, palms open and facing away from you. Sit up as high as you can, pushing away something in front of you. Pulse for a count of 8, rest, then repeat.
These should get you started.
2007-05-14 22:07:47
Answer 3
You need to carry a weight of 15/10 kg on a bag pack and run two /three miles then you have enough body strength. this very important before you do push up.
hang you legs on a height your head will not touch the ground. you need an assistance . then you try to touch your kneel at less 10/20 times or less if you can. Then your assistance will help you down. Do it as many times as possible you can. To have abdominal strength you most first have enough energy. I am a muay thai Boxer this is my experience. i never lost a fight with the help of my God that gave me the wisdom and strength .The glory and honour to christ Jesus.
2007-05-15 02:38:45
Answer 4
crunches and leg lifts.
2007-05-15 04:49:20
Answer 5
In shaolin-do I have encountered the most intensive abb building exercises, at least for me, in the I ching ching exercises. These aren't repetition-based exercises; you have to go deeper and deeper into it. They made my abbs real strong and I didn't practice regularly. I would hold contests with my friends about who could hold a crunch or their legs up with abbs the longest, and I would always win, even though I never do crunches and they always did.
2007-05-15 13:56:10
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