After many years of Karate training, I started to realize that small efforts lead to big improvements, if they are done often enough. One area that I feel I have been lacking in is my core. I don’t think it was weak but I do think it could be better with a little bit of focused training.
From the bottom of your chest to the top of your knees
I often get questions from people on how to make their core stronger and they first thing they ask is what kind of abdominal exercises can they do. I tell them that the abdominals are part of the core but there are more parts that make the core complete.
For me, the core starts at the top of the knees all the way up to just under your chest. This entire area, both front and back, contributes to Karate techniques and leaving out any of those areas will make them, not ineffective, but less effective than they could be.
Simple training, big results
I compiled a simple group of movements that not only help build all of the core muscles but also add some extra mobility which is always a plus. 10 repetitions for each movement, except those based on time, works well for me and remember to work both sides of your body for the single leg movements.
- Lying side leg raise
- Glute bridge
- Donkey kick
- Lying front leg raise or alternating bent leg / straight leg
- Swiss ball squeeze
- Hollow body hold for 20 seconds
- Plank with straight arms or on elbows
Lying side leg raise – Lying on your side, with your body in a straight line, using your hips, slowly raise your leg up above, hold for a brief pause and then lower it down to the leg on the floor and start again. Do not pause at the start of each repetition to make the movement harder and keep your feet pointed straight ahead.
Glute bridge – Lying on your back, bend your knees to about a 90 degree angle and plant your heels into the floor. From there, tighten your ab muscles, trying to tilt your pelvis upward and raise your butt and back off the floor. Only your feet, shoulders and head should be touching the floor and your butt muscles should be tensed as much as possible. You want to have your knees, legs, abs and chest in a straight line and be sure not to push your abs up too far or it will put stress on your lower back. Your knees should stay in line with your feet and should not move in or out during each repetition.
Donkey Kick – Start this movement on your hands and knees like a table. While keeping your body in that position, bring one knee towards your chest then, while keeping it bent degrees bring it up back and up behind you at a 90 degree angle. You want to keep your lower back flat like a table throughout this movement to keep stress off your back while maximizing the engagement of your butt muscles and stretching your hip flexors.
Lying front leg raise or alternating bent leg / straight leg – Lying on your back, think of pushing your lower back into the floor. You can bend one knee or keep both legs straight. From that position, you raise one leg while keeping the other leg or foot planted. The other option, which I like a little better is, starting in the same position lying on your back, you keep one leg straight and close to the floor but not touching and bring the other knee up to your chest alternating this action with each leg. I do a slight crunch with my upper body to keep the tension on the abdominal areas and to keep my lower back in good contact with the floor. I also grab the bent knee to get a little extra stretch.
Swiss ball squeeze – It’s best to have a swissball for this movement but any object that you can place between your legs and squeeze will work such as a large foam pillow. From a seated position, you put the swissball between your knees and squeeze it for a short pause and release.
Hollow body holds – I learned about this movement from an article by Bret Contreras. Lying on your back, with your arms straight above your head and legs straight, you push your lower back into the floor while raising your legs and butt off the floor along with your upper back, shoulders, arms and head. The only part of your body touching the floor is your lower back and middle back. You then hold this position for as little as 20 seconds and try to increase the time as your endurance improves but make sure that your keep the correct form. Raising your legs higher makes this easier while lower them makes it harder for me.
Plank – You can do the plank with straight arms or on your bent elbows. The idea is to make your body as rigid as a wooden plank with only your hands or elbows and your toes touching the floor. Your must keep your body as rigid as possible without letting your stomach sag or putting your butt up in the air. If you want even more abdominal engagement, try tiling your pelvis up when doing these. Holding for 20 seconds is a good place to start and you will improve quickly but like the hollow body hold, the correct form is extremely important.
What are you waiting for?
I do this simple workout five days week and it takes under 10 minutes to complete so get to it and make your core the center of your Karate techniques.