Get Abs Like A Fighter With This 10 Minute Core Workout

Get Abs Like A Fighter With This 10 Minute Core Workout

Get your abs fired up with FightCamp Trainer Shanie Smash’s 10-minute core routine. Complete your boxing or kickboxing workout by ending with abs!

Published: May 31, 2022

Topics: Strength & Conditioning, Training

Author: Shanie "Smash" Rusth

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)

Shanie Smash doing a cat cow pose
  • 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)

Shanie Smash doing bird dogs
  • 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)

Shanie Smash doing a high plank
  • 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)

Shanie Smash doing supermans
  • 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)

Shanie Smash doing raised leg crunches
  • 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)

Shanie Smash doing flutter kicks
  • 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)

Shanie Smash doing scissor kicks
  • 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)

Shanie Smash doing leg raises
  • 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)

Shanie Smash doing knee to elbow crunches
  • 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)

Shanie Smash doing bicycle crunches
  • 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)

Shanie Smash doing crunches
  • 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)

Shanie Smash doing side planks
  • 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)

Shanie Smash doing plank
  • 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)

Shanie Smash doing a cobra pose
  • 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)

Shanie Smash doing a child's pose
  • 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!

Are you ready to train like a fighter? Get access to hundreds of boxing, kickboxing, strength, conditioning, recovery, and stretching workouts that will push you mentally and physically. Download the FREE FightCamp App and train with real fighters from the comfort of your own home.

Shanie "Smash" Rusth

Shanie "Smash" Rusth is an undefeated pro MMA fighter, FightCamp Trainer, and mother of two. She began MMA in 2011 to get in shape and feel empowered after becoming a single mom. Shanie is USA Boxing Coach certified.

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