Train your abs like an athlete…every workout, every exercise.
Would you never miss an ab workout if your life depended on it? Well, that’s how some MMA fighters view their ab workouts. Knowing just how important a strong, resilient and powerful set of abs is to their performance in the cage…adds a whole new level of meaning to getting a six pack! In this video I show you an MMA ab workout that you can do with one piece of equipment, either at home or in the gym.
If you choose to do this MMA ab workout at home, simply stack up a few couch cushions and use those as your punching bag. If you do these ab exercises at a gym you can use either a med ball like I’m using here or even a stability ball.
The key to this ab workout is to attack it with a ferocity usually reserved for squats, deadlifts or other big muscle exercises! When you train your abs explosively you are able to integrate them with the bigger muscles of the core and trunk to produce more powerful contractions. The simple act of decelerating the momentum of the impact in each of the ab exercises in this ab workout is enough of an added touch to get you seeing faster results. Throw in the fact that the endurance needed to withstand round after round of this brutal ab killer is sure to put you to the test.
Throughout this entire MMA workout for abs you will want to stay in the plank position. If at any time during the work out you allow your knees to touch the floor and you break the plank, this will be considered a tap out. When you combine the difficulty of the ab exercises selected in this workout with the rules laid out, you have one of the best ab workouts you can do at home or in the gym!
If you want to get more than just abs like an MMA fighter, you’ll want to start training like an athlete in all of your workouts! To start following the same workout program used by today’s top professional athletes, so you can start looking like one, head to and get your ATHLEAN-X Training System.
For more videos on MMA workouts, how to get abs like a fighter and even workouts on how to get abs fast…be sure to subscribe to our youtube channel at
45 comments
Made it to 70 and i am only 13 years old.
This is easy as fuck
i tap out at 7
100
Question jeff. I have a dislocated right shoulder. As a PT, will I be able to compensate that torn ligament if I build more muscle on my shoulders. Cause right now, I can't punch, swing a bat, throw a ball as hard as before. I can't even do freestyle swimming for long time.
i tap out at 4,.. damn that burns
Jeff's frustrated over something !!
Hey Jeff, great workout! I am a fan of MMA and couldn't resist trying this out. I have done an entire MMA program called Georges St. Pierre RUSHFIT. Could you give your opinion on that? ( i would love to hear from a fitness expert) Keep up the amazing work at Team Athlean! 🙂
9
Got any advice on how to lose a gut? A big on…
!!!!!
with a tarining dummy this kills dude!! thumbs up bro! keep up the awesome work and videos!
That was a killer mma ab workout
Almost 5 months in still going. I lost count awhile ago.
very impressive. thank u for sharing
Hey could you do a chest dumbbell workout
What is the name of that ball?
I wanna check that out on Amazon.
I finished on 9
What weight ball is that? Can you use a regular medicine ball?
This is a great exercise and has made me want to share a personal story.
I used to be a serious kickboxer focused in muay thai when i was 14-21 alongside studying etc i had multiple fights and only lost one by decision. I was in unbelievable shape, but i developed a strange tendonitis that affected my forearms, wrist, elbows, one shoulder, knees and shins. I was largely out of action for at least 3 years (even with regards to normal daily activities) and then one more year on and off as i learned about my injuries and recovered.
I'm 24 now and just tried this out. I only managed to reach level 2 when in the past i'd definitely go on for much longer. This is a fantastic exercise and a good one to clock progression. I'll be doing this every day, time to climb the ladder 🙂
I just pulled in my abs while watching this. Jeff you are the best!
Yeah man. This set is awesome!
if I was still in Martial arts training, I'd tell my sensei's, and see if our dojo could do it…
This is some really hard stuff here though.–I'M GONNA SHARE IT!
I did this shit with 20 lbs medicine ball.. Nearly took off my wrist XD
like the workout, tough as hell. also an ex muay Thai fighter and the vigorous conditioning we went through to stay in fighting shape was insane. these exercises are just adding to the madness. thanx
5
Super simple, effective, and fun to perform.
25 because I'm a mma fighter good before a fight
Hi, are dynamic balls all the same size but with differing weights?
One. Million.
Which is the best ab workout from your library ?
I would hate to be hit by this guy
Av been training mma for a while now was wondering I want a fight soon but I don't no what to diet Any ideas
Strong CORE, not just strong abs
My tap-out score is 5. This one is a lot harder than it looks. Definitely worth giving it a shot.
Yesterday in the gym as part of our ab training a friend and I were doing some conditioning by punching each other in the stomach after each leg raise on the pullup bar. Does this actually give stronger abs?
Imagine doing this in a gym
Damn, thats amazing!
My tapout score is 6…I will suggest everyone to try this atleast once
This feels amazing. Did it with pillows..perhaps not the most durable training aid.
thats seriously amazing . wow.. like that one 🙂
Tell that to Roy Nelson
Can I do this using heavybag
thats crazy jeff, just when i thought i had seen it all…you keep coming out with more…
Well I got to 5
I've done this my gym several times , and I know I work harder than anyone when it comes to abs when I'm in there. Who cares what people think? If anything you look awesome trying out a unique workout. Dont be a pussy.