Why Martial Artists Need a Strong Core: 4 Best Exercises for Functional Strength
7 mins read

Why Martial Artists Need a Strong Core: 4 Best Exercises for Functional Strength


A solid core serves as the foundation that allows martial artists to perform various techniques in these ancient styles. The core is the group of muscles in the hips and midsection that surround the spine and is activated every time you perform one of the countless punches, kicks or takedowns used in martial arts.

The specific muscles that make up the core are:

  • Transverse abdomen: A deep muscle tissue that makes up your internal core.
  • Rectum Abdomen: These muscles make up the highly coveted six pack.
  • External obliques: They help strengthen twisting and bending movements.
  • Internal obliques: They perform similar tasks to the external obliques but in the opposite direction.
  • Spinal erector: This muscle runs along your spine and helps keep you upright. People with excellent posture often have strong spinal erectors.
  • Pelvic floor: This is the foundation of your core.
  • Multifidus: These are the internal spinal muscles that help with stability.
  • Diaphragm: This is the top part of your core.

You’ll need a solid foundation to master any martial art, whether it’s a grappling-based style like Brazilian Jiu-Jitsu (BJJ) or a striking-based fighting system like Muay Thai.

Exploring why core strength is vital to martial arts

Let’s clarify one thing before delving further into our topic: having a strong core does not mean developing sculpted abs. The abs are just one of the muscles that make up the core.

Martial artists develop their core to improve their ability to control their body, stay balanced during movements, and generate power from the center of their body. Having a strong core in martial arts means developing functional strength that translates into movements used in the dojo. It has nothing to do with how many sit-ups you can do in one go.

Some of the reasons why having a strong core is so important for martial artists include:

  • Greater attack power: The strength behind the strikes used in popular martial arts like Muay Thai, Boxing and Judo typically starts in the legs, and your core connects it to the rest of your body. The stronger your core, the more efficient energy transfer becomes.
  • Greater ground control and takedown defense: BJ practitioners know how having a solid core improves their ability to control opponents and fight for dominant positions. This is because the energy for many techniques used in grip-based martial arts, such as the bridge and somersault, is generated in the hips.
  • Accident prevention: A strong core also protects you from injuries as it improves your body’s ability to handle the stress that training puts on your body.

The best basic exercises to develop functional strength

Now that we’ve looked at how important having a solid core is for all martial artists, let’s look at some of the most effective exercises for improving core strength:

1) Tables

Planks are a classic bodyweight exercise for good reason. Performing them involves the entire core, from the pelvic floor to the obliques. It’s also a simple exercise to learn.

Most grappling-based martial arts require you to engage your core every time you need to lean back to avoid a takedown or control opponents on the ground. The longer you can hold the board, the better control you will have on the mat. A strong core will also allow you to generate more power when throwing shots.

To do planks:

  • Get into the starting position as if you were preparing to do push-ups with your forearms resting on the ground instead of your hands.
  • Keep your body in a straight line from head to heels.
  • Engage your abs to keep your hips from sagging as you hold the position.

2) Russian twists

Russian twists are a rotational exercise that primarily targets your obliques. Rotation is everything in martial arts, as it is used to generate power for strikes and throws.

Throwing punches and twisting on the ground while going for submissions on the ground requires strong rotational muscles. Russian twists are an effective way to train the muscles that power such movements.

Here are the mechanics for performing Russian twists:

  • Sit on the floor with your feet flat and knees bent. Lean back slightly while keeping your back straight.
  • Hold onto a dumbbell or kettlebell and rotate your torso as you move it from side to side.
  • Keep your leg still as you perform the movement and touch the ground on each side as you complete the repetitions.

3) Deadlifts

Deadlifts are one of the most beneficial weightlifting movements for martial artists. In addition to strengthening your legs and lower back, the exercise also trains your core, especially your deep abdominal muscles.

It is also a compound exercise that helps train different muscles throughout the body to work together as one efficient unit.

Deadlifts can help build the functional strength needed to perform full-body techniques used in martial arts such as throws.

To perform deadlifts:

  • Stand in the starting position with your feet shoulder-width apart and a barbell in front of you. Your feet should be right under the barbell.
  • Bend at the hips and knees as you grip the bar with an overhand grip.
  • Pull the weight towards you keeping your back straight by contracting your abs as you complete the repetition.

4) Posterior bridges

Bridges are another way to improve core strength, particularly in the hips. It’s a simple exercise to learn, and you can increase the intensity by placing a barbell on your lower abdomen.

Back bridges mimic some of the movements used in martial arts, such as the reverse bridge and roll technique used in BJJ. Your ability to generate power with your hips also impacts your ability to defend takedowns or execute techniques like flying knees.

Here’s what the exercise looks like:

  • Begin the exercise on your back with your knees bent and your feet flat on the ground.
  • Keep your back neutral on the ground without pressing it into the ground or arching it upwards.
  • Lift your hips off the ground until they are in line with your shoulders and knees. Hold the top position for a few seconds before returning to the starting point.

Keep your martial arts game strong by strengthening your core

There is no way around the fact that you must develop a strong core if you want to be a formidable martial artist. Your core connects the upper and lower parts of your body, allowing you to transfer energy between them.

By focusing on strengthening your core, you will not only improve your power and balance, but you will also develop the resilience needed to excel in martial arts. So, start strengthening your core today – your body and abilities will thank you!

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