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Warriors Project - Drills & Tips, Monthly Issue #023--Improving Stomach and Core Muscles No 23
October 01, 2014

Improving Stomach and Core Muscles No 23 - Swimming On the Ground

Stomach and core muscles are probably one of the most important muscles we have for supporting our martial art training:

1. They are an important part of our body-core maneuverability.

2. A main component as our core stabilizer.

3. Important for protecting our internal organs against body blows.

There are many ways to improve and train our stomach muscles, in the upcoming articles we will go over some of them.


We lay stomach down on the ground. We raise our legs a bit up, while using our hands to support our head which is forced down by the action. We then start to move our legs up and down mildly ( …as if we were swimming…) and right to left.


1. The amount of sets, their duration and the height level which our legs are kept off the ground, should be decided upon according to our abilities and endurance level both (mentally and physically).

2. This exercise is great especially for our bottom back muscles.

3. When we finish the exercise it is very important to stretch our legs, and not only our body core, because they have worked, and thus shortened.

Enjoy the Sweat

The Warriors Project

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