3 Fundamental Core Exercises You Need in Your BJJ Strength Program

3 Fundamental Core Exercises You Need in Your BJJ Strength Program

The first exercise is called “Pulley Stretch” and it’s a great way to get your core muscles involved. It involves stretching of various muscle groups such as the obliques, glutes, hamstrings, calves, quads etc.

This will make you feel full after your workout. A good thing about this exercise is that it does not require any equipment or special technique. It can be done anywhere at anytime.

The second exercise is called “Side Plank”. This is another great way to stretch out your core muscles.

Side plank is a very effective exercise that will improve flexibility in all parts of your body. The side plank stretches the hip flexors, adductor magnus, psoas major and other hip extensors (hamstring). This exercise will increase range of motion in your legs and hips.

The third exercise is called “Reverse Crunch”. This is a great way to stretch out your abs.

Reverse crunch involves twisting and bending forward while keeping your spine straight. It works the rectus abdominis, external oblique, internal oblique and many other abdominal muscles. This exercise will help you to lose fat around your abdomen.

As you can see, these exercises are quite effective and will definitely improve your overall core strength without spending hours at the gym. What’s more, you do not have to be a professional athlete or bodybuilder to benefit from these exercises.

If you are currently getting bored of your current exercise routine or are suffering from a plateau, then we strongly suggest that you give these exercises a try.

The key is consistency!

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Sources & references used in this article:

Pathogen-specific burdens of community diarrhoea in developing countries: a multisite birth cohort study (MAL-ED) by …, J Gratz, R Haque, A Havt, BJJ McCormick… – The Lancet Global …, 2015 – Elsevier

Optimal load for the peak power and maximal strength of the upper body in Brazilian Jiu-Jitsu athletes by BVC da Silva, MA de Moura Simim… – … Journal of Strength & …, 2015 – journals.lww.com

Strength and conditioning for Brazilian jiu-jitsu by NB Jones, E Ledford – Strength & Conditioning Journal, 2012 – journals.lww.com

Strength and conditioning for grappling sports by NA Ratamess – Strength & Conditioning Journal, 2011 – cdn.journals.lww.com