Hit your core hard and forge a midsection of steel with this no nonsense abs workout that includes many top exercises used by competitive MMA athletes.
Workout Summary
  • Main Goal
    Sports Performance
  • Workout Type
    Single Muscle Group
  • Training Level
  • Program Duration12 weeks
  • Days Per Week
  • Time Per Workout10-15 minutes
  • Equipment Required
    Bodyweight, Medicine Ball
  • Target Gender Male & Female
  • Workout PDF Download Workout

Workout Description

The following MMA abs workout can be perform 2-3 times per week on non-consecutive training days. Some of the exercises are nonconventional, and descriptions are provided below.

Medicine Ball Sit Up to Leg Extension. Lie down on the floor, legs down. Grab a medicine ball and extend your arms, placing the ball upon the floor. This is the starting position.

Keeping your feet together, sit up while drawing your knees up towards your hands. Place the medicine ball by your ankles, and slowly return your body to the starting position of the exercise, making sure to maintain control of the ball. Sit up again in the same way, this time grabbing the medicine ball. Return to the starting position.

This complete cycle is one rep.

Thai Plank. Lie down on the floor in a plank position, resting on your elbows. From here, lift your leg and elbow and rotate into a side plank position. Next, bring your free elbow and knee together, and then extend them back to the starting position, and rotate back down into a plank position.

Medicine Ball Gut Shredder. Get into a fighting stance, holding a medicine ball directly in front of you. Quickly explode the medicine ball downward while raising your knee, like you are trying to deliver a knee blow to an opponent's face.

Thai Crucifix. This exercise is performed exactly like the Thai plank. Instead of resting on your elbow, you rest on your hand. From this position, bring your free elbow and knee together and then extend them back to the starting position of the exercise.

Standing Knee to Elbow. Stand with arms extended overhead. Lower your right elbow while raising your right knee until they touch. Return to the starting position of the exercise, and then touch your left elbow to your left knee. 

This complete cycle is one rep.

Abdominal Air Bike. See video.

Side Crunch. See video.

Tighten The Core. Lie on the floor in a crunch position. Tightening the core as much as possible, drop a medicine ball from a shallow depth onto your abs.

Steel Core MMA Abs Workout Routine

MMA Abs Workout
Perform 2-3x Per Week
Exercise Sets Reps
Medicine Ball Sit Up to Leg Extension 1 50
Thai Plank 1 25*
Medicine Ball Gut Shredder 1 50*
Thai Crucifix 1 25*
Standing Knee to Elbow 1 50*
Abdominal Air Bike 1 50*
Side Crunch 1 50*
Tighten the Core 3 10-15

* Reps are per side.

Posted on: Wed, 09/05/2018 - 12:44

What is the tighten your core exercise? Never heard of it before

Posted on: Tue, 11/04/2014 - 12:05

Hello. I am 6'8', 274 lbs and I'm trying to get in the shape of my life. I'm 37yrs old. How can I get the 6 or 8 pack with the V?

Posted on: Wed, 09/05/2018 - 12:44

Hard work, and consistency!

Posted on: Fri, 05/30/2014 - 20:12

This is an excellent core workout, and I followed it for several weeks. It did improve my core dramatically. However, it is very intense and long. It's not a sustainable workout over a long period of time. If you have the time, it is excellent for building core strength.

frank la spada
Posted on: Fri, 02/07/2014 - 22:08

Where can I find the best ab workout routine to get ripped abs can be a gym routine as I go to the gym 5 days a week. .

Posted on: Fri, 08/09/2013 - 08:47

How many minutes should I workout my abs if I train them once a week?

Posted on: Sun, 03/17/2019 - 04:06


Posted on: Thu, 06/13/2013 - 13:20

Does this work as a weight loss routine. Looking for something quick... Please help.

Posted on: Mon, 04/08/2013 - 15:48

is it rep per side or reps altogether plz reply asap so i can correct myself

Posted on: Sun, 03/10/2013 - 20:26

Hi. does it matter on the weight of the medicine ball as im looking to buy one for this work out and wantot make sure i get the right weight.

Posted on: Sun, 03/10/2013 - 20:26

Hi. does it matter on the weight of the medicine ball as im looking to buy one for this work out and wantot make sure i get the right weight.

Richard Mercado
Posted on: Sun, 02/10/2013 - 10:15

Need help on my mid section my obliques are to much
Need to lose at lease 10 to 15 pounds before June
Don't wanna lose my muscle .
What supplements or food should I eat to reach that goal ?
Thank you

Alex Wright
Posted on: Fri, 02/08/2013 - 00:33

Medicine Ball Gut Shredder :- Ok so I am a little confused with this description, your knee is coming up and the ball is going down. Is the ball suposed to go infront of the knee or are we looking at a high impact crash of the knee rising fast with the medicine ball explosively going down?

Thanks for your replies

Posted on: Fri, 04/05/2013 - 08:43

I believe the exercise should be performed like this http://www.youtube.com/watch?v=cPCkhKZG0pM

Posted on: Sat, 01/19/2013 - 23:10

How much time for resting is needed after completing each exercise? Or no rest is necessary?

Posted on: Sun, 01/06/2013 - 16:47

Quinton: enlist a gym buddy is competitive it will help you stay motivated. Like a competition.

Posted on: Fri, 12/28/2012 - 06:41

Hey, I am new on here and found this work out. I need help staying motivated to actually get to the gym and work out. Any advice?

Posted on: Thu, 04/11/2013 - 12:58

look in the mirror, if that doesn't motivate you then I don't know what to tell you

Posted on: Fri, 10/05/2012 - 02:31

Can i use this with this https://www.muscleandstrength.com/workouts/intermediate-boxing-mma-worko... and if so when and what days

Posted on: Thu, 10/04/2012 - 14:54

should i do this while doing the intermediate mma workout. If so what days

Posted on: Wed, 09/26/2012 - 12:27

can i do this along with the football 3 day whole body workout?

Posted on: Wed, 09/19/2012 - 16:05

I'm wondering if I don't have a medicine ball, what is the alternate solution the Medicine Ball Sit up to leg extension? (Or anything with a medicine ball?)

Posted on: Wed, 09/19/2012 - 14:48

Hi there!

I'm 21 years old, about 5'6, around 130lbs and I'm currently in the 3rd week of Steve Shaw's 8 Week Novice Quick Start Workout Plan (Wonderful routine, only in my 3rd week and I'm already pumped even before I get to the gym, since its fun)https://www.muscleandstrength.com/workouts/8-week-novice-quick-start-wor.... I was wondering if I could do this in my off days (I do my weight training on M-W-F and I was wondering if I could do this on T-TH-Sat). Thanks a lot!

Posted on: Mon, 09/10/2012 - 09:39

Do you have some rotational movements, as well as some work for the deeper muscles like the transversus abdominis.

Posted on: Fri, 09/07/2012 - 19:56

For the medicine ball leg extensions try transferring the ball from hands to your ankles just resting on top of your shins. It adds a little and kicks the crap out of you.

Posted on: Wed, 09/05/2012 - 20:27

can i use this on my off days while doing introduction to bodybuilding workout https://www.muscleandstrength.com/workouts/3-introduction-to-bodybuildin...

M&S Team Badge
Posted on: Wed, 09/05/2012 - 23:13