Get Abs Like A Fighter With This 10 Minute Core Workout

As a fighter, it’s imperative to have a strong core. This will help with your performance training at home, and your survival as a fighter inside the ring. Here’s our secret: a strong core isn't just helpful for fighters – it’s important for everybody.

Why? A strong core gives you the ability to live your life pain-free and do everything that you love to do. Whether that's playing with your kids outside or walking up a flight of stairs without feeling sore, having a strong core makes everyday life easier.

FightCamp Trainer Shanie Smash has a heart-pumping 10-minute, core shred workout that you can do anywhere.

10-Minute Core-Shredding Workout

Cat-Cow Pose (30 seconds)

• Start off in a tabletop position, with your hands underneath your shoulders, and your knees stacked underneath your hips

• From here, arch your back up as high as you can towards the ceiling (cat pose)

  • Make sure to inhale deeply

  • Your eyes and head should be looking toward the ground

• Sink your belly button down towards the ground (cow pose) and exhale

  • Your eyes and head should be looking up towards the ceiling

• Continue alternating between the two poses for 30 seconds

  • Focus on slow controlled breaths

Bird Dogs (60 seconds)

• Start off in a tabletop position, with your hands underneath your shoulders and your knees stacked underneath your hips

• From here, slowly raise your right arm so that it is parallel to the ground

• Simultaneously raise your left leg parallel to the ground, squeezing your glutes and left quad

• Pause for one second, then return to the starting position

• Continue the extension and raise for 30 seconds

• Then switch sides, this time raising your left arm and right leg

• Continue for 30 more seconds

Key Focus Points:

• Exhale during the extension movements, focusing on squeezing the glutes and keeping your core tight

• Remain as stable as possible throughout the entire movement – pretend there is a glass of water on your back and you can't spill it

• The slower you execute the extensions, the longer and harder your core has to work to stabilize your body

High Plank (60 seconds)

• Start off in a high plank position with your hands stacked underneath your shoulders

• Squeeze your glutes

• Focus on drawing your belly button towards your spine

• Hold for 60 seconds

Plank Tip:

• Slow and controlled breaths help keep your muscles engaged during the plank

Supermans (30 seconds)

• Start by lying on your stomach, facedown in a prone position with your arms straight out in front of you and palms facing down

  • Keep your legs straight and relaxed

• From here, slowly lift your arms, chest, legs, and thighs, simultaneously up towards the ceiling about 4-6 inches

  • Your head should remain still, in line with your spine; it will naturally raise up as your chest rises

• Exhale as you lift off the ground into position

  • Focus on squeezing your glutes

  • This takes any additional strain off of your lower back

• Hold this position for two seconds before slowly lowering back to the ground and exhaling

• Continue this movement for the remaining 30 seconds

Raised Leg Crunches (30 seconds)

• Start lying on the ground on your back

• Raise your legs towards the ceiling, perpendicular to the ground

  • This is the starting position

• From here, crunch/reach upwards attempting to touch your toes with your hands

• Slowly return back down so that your shoulders end up staying elevated off the ground

• Continue crunching for the remaining 30 seconds

Raised Leg Crunch Tips:

• Keep your arms straight throughout the entire movement

• Perform small, pulse-like crunches upwards

• Attempt to keep your shoulders off of the ground for the entire 30 seconds

Flutter Kicks (30 seconds)

• Start lying on the ground on your back

• Raise both legs 4-6 inches off the ground and place your arms straight out next to your legs for balance

  • To make the move easier, place your hands underneath your butt

  • This also takes stress off of your lower back and helps with balance

  • This is the starting position

• From here, alternate kicking your legs as though you were freestyle swimming in a pool

  • One leg should always remain 4-6 inches off the ground while the other leg “kicks” 2-4 inches higher

  • Focus on drawing your belly button towards your spine

• Continue flutter kicks for the remainder of the 30 seconds

Scissor Kicks (30 seconds)

• Start lying on the ground on your back

• Raise both legs 4-6 inches off the ground and place your arms straight out next to your legs for balance

  • To make the move easier, place your hands underneath your butt

  • This also takes stress off of your lower back and helps with balance

  • This is the starting position

• From here, “open” your legs up as if to form a “V-shape”

• Immediately close your legs, crossing your right leg over your left leg

• Quickly, open your legs again to form the same “V-shape”

• Close your legs again switching so your left leg crosses over your right leg

• Continue alternating scissor kicks for the remaining 30 seconds

Leg Raises (60 seconds)

• Start lying on the ground on your back

• Raise both legs 4-6 inches off the ground and place your arms straight out next to your legs for balance

  • To make the move easier, place your hands underneath your butt

  • This also takes stress off of your lower back and helps with balance

  • This is the starting position

• From here, exhale and continue raising your legs towards the ceiling until they are perpendicular to the ground

• Pause for one second

• Slowly inhale and lower your legs back to the starting position in a controlled manner

• Continue this movement for 60 seconds

Leg Raise Options:

• Beginner: Rest your legs on the ground between repetitions

• Intermediate/Advanced: For an added challenge, don’t let your feet touch the ground for the entire 60 seconds

Knee To Elbow Crunch (60 seconds)

• Start lying on your back with both feet flat on the ground

• From here, place your right ankle on your left knee, your left hand behind your head, and your right palm on the ground for balance

  • This is your starting position

• Crunch your left elbow towards your right knee, attempting to touch them

• Pause for one second

• Slowly lower back to the starting position

• Continue crunching for 30 seconds

• After 30 seconds, switch sides with your left ankle on your right knee, your right hand behind your head, and your left palm on the ground

• Continue for the remaining 30 seconds

Bicycle Crunches (30 seconds)

• Start lying on the ground on your back

• Raise both legs 6-8 inches off the ground and place your hands behind your head

  • This is your starting position

• From here, crunch upwards with your left elbow towards your right knee, while simultaneously driving your right knee towards your chest

  • Attempt to make contact with your knee and elbow

• Quickly return to the starting position

• Immediately alternate and crunch your right elbow towards your left knee as it drives towards your chest

  • Attempt to make contact again

• Return to starting position

• Continue alternating knees to elbows for 30 seconds

  • Once you get a rhythm going, this movement becomes easier to balance

Crunches (30 seconds)

• Start lying on the ground on your back

• Bring your legs off of the ground and cross your feet

  • Legs should be at a 90-degree angle with your shins parallel to the ground

• Cross your arms so that opposite hands are placed on opposite shoulders

  • This is the starting position

• From here, crunch upwards towards the ceiling, attempting to tap your elbow to your knees

• Return back to the starting position

• Continue crunching for the remaining 30 seconds

Crunch Tips:

• Keep your hands on your shoulders or by the sides of your head

• Don’t pull your head with your hands as this can strain your neck and lead to injury

• Focus on lifting your chest upwards and your head will follow

Side Planks (60 seconds)

• Start by lying on the ground on your right side with your body in a straight line

• Prop your upper body onto your right elbow and forearm with your right elbow in line underneath your right shoulder

• Lift your hips off the ground

  • The only points of contact with the ground should be your right forearm/elbow and your feet, stacked on top of each other

  • Your body should now be close to a 45-degree angle

  • This is the starting position

• Hold this side plank position for 30 seconds

• After 30 seconds, switch sides and hold for an additional 30 seconds

Side Plank Tips:

• Point your left arm towards the ceiling for balance

• Don’t let your hips dip downward; try and remain in a straight line

• Focus on drawing your belly button towards your spine, breathing slowly, and squeezing your glutes

Intermediate/Advanced Option: For an added challenge, raise your top leg about 12 inches off your bottom leg.

Plank (60 seconds)

• Start lying facedown on your stomach

• Prop your upper body on both forearms with your elbows in line underneath your shoulders and your thumbs pointing towards the ceiling

• Squeeze your glutes and raise your hips off the ground

  • Your feet and elbows and forearms should be the only points of contact with the ground

  • This is the starting position

• Hold this plank position for the full 60 seconds

Plank Tips:

• Focus on belly button to spine

• Squeeze your glutes the entire time

• Maintain slow, controlled breaths

• Don’t let your hips dip; try and keep your body in a straight line

Cool Down (60 seconds)

Cobra Pose (30 seconds)

• Begin by lying facedown on the ground

• Prop your chest upright onto your forearms and hands

  • Hands should be around nipple height on each side of your chest and your palms face down on the ground

• Slowly push your upper body upwards

• Your head should be looking up, slight bend in the elbows, hips in contact with the ground

• Hold this pose for 30 seconds

Child’s Pose (30 seconds)

• From cobra pose, come into a kneeling position and bring your big toes together and spread your knees out wider than your torso

• Fold forward from the crease of your hips and place your forehead on the floor

• Place your arms by your sides or extend them out forward with your palms facing down

• Drop your hips back toward your heels

• Close your eyes and continue to inhale and exhale deeply

• Hold this pose for at least 30 seconds

Your Core Has Just Been Shanie Smashed

There you have it, FightCamp Trainer Shanie Smash’s 10-minute core routine that you can do anytime, before or after a workout, first thing in the morning, or right before bed. Shanie recommends adding this routine into your regular boxing training five times per week. You’ll be rocking those six-pack abs in no time!

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