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Warriors Project - Drills & Tips, Monthly Issue #030--Improving Stomach and Core Muscles No 30
May 01, 2015

Improving Stomach and Core Muscles No 30 - Using a Medicine Ball

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 assume the sit up position holding a medicine ball above our body. While executing the sit-up, we throw the ball in the air. We do this using mostly the upper movement of the body and least as possible our hand strength. We wait in the upward sit up position to catch the ball, and then go back down.


1. The amount of sets, their duration and the length of time of each set, should be decided upon according to our abilities and endurance level both mentally and physically.

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

3. It is very important to work with the upper body as a whole (not breaking the back posture) we achieve this through tensing the core muscles starting from the initial raise until completing the sit up.

Enjoy the Sweat

The Warriors Project

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