10 Moves That Will Kill Your Core From Rough Around the Edges

10 Moves That Will Kill Your Core From Rough Around the Edges

If you really want to work your core, you don’t have to resign yourself to doing crunches and planks all the time. There are tons of other moves that challenge your core just as much — many of which work muscles other than just your abs! Just take the following 10 martial arts-inspired exercises, for example. They use unique movement patterns to strengthen your core…which is definitely something that should be high priority in your workout routine.

“Your core is the center of your body and one of the most important areas that you need to keep strong,” says Caitlin Dechelle, martial artist, stuntwoman, and creator of the Rough Around the Edges Karate Core workout. To keep your core strong, you can — and should — do way more than traditional core exercises.

By engaging your core muscles with various total-body movement patterns—such as twisting, kicking, and punching—you can train it to be better at its primary jobs: supporting and stabilizing your spine and transferring force throughout your body. And the better it is at doing those things, the stronger you’ll be in everything you do.

 

10 Killer Core Moves from Rough Around the Edges

To burn your core in new, functional ways, try out these 10 martial arts-inspired core moves from Rough Around the Edges.

 

1. Renegade Row Burpee

  • With a dumbbell in each hand, get into a high-plank position on the floor so that your body is straight from head to heels and your hands are directly under your shoulders.
  • Brace your core and row the right dumbbell to the side of your ribs.
  • Lower it back to the ground and repeat with the left dumbbell.
  • Jump both feet forward toward the dumbbells, and then push through your legs to jump into the air with your arms by your sides.
  • Land softly, lowering the weights to the ground and kicking back into a high plank position to begin your next rep.

 

2. Spider Climbers

  • Start in a high plank position.
  • Lift your right foot off the floor, bend your knee, and swing it out sideways, trying to touch it to your right elbow.
  • Return to the starting position and repeat with your left leg.
  • Continue to alternate legs with each rep.

 

3. Plank Pump Twist

  • Start in a high plank position.
  • Raise your right arm straight in front of you and your left leg straight behind you and pulse them toward the ceiling three times.
  • After the third pulse, bring your right elbow and left knee together beneath you before returning to the starting position.
  • Repeat with your left arm and right leg.
  • Continue alternating sides with each rep.

 

4. Twisty Plank

  • Start in a forearm plank.
  • Lower first your right and then your left hip to the floor.
  • Next, lift your right foot off of the floor, bend your knee, and engage your obliques to swing it out sideways toward your right shoulder.
  • Return to the starting position and repeat, this time dipping your left hip first and swinging your left knee toward your left shoulder.
  • Continue alternating sides with each rep.

 

5. Core Row

  • Balancing on your tailbone, get into a modified V position with your arms extended straight in front of you and your knees bent. This is the starting position.
  • Keeping your core engaged and back flat, bend your elbows to pull your hands toward your chest (as if you were rowing a boat) while extending your legs straight out in front of you (don’t let your heels touch the ground).
  • Return to the starting position and repeat.

 

6. Sit-Up Escape

  • Lie on your back with your knees bent, feet flat on the floor, and arms extended straight overhead. This is the starting position.
  • Squeeze your abs and raise your torso off the ground as you reach for the ceiling.
  • Return to the starting position and lay your right arm and right leg flat on the ground. Now sit up, supporting yourself on your right arm as you simultaneously raise your butt off the floor and draw your right leg behind you.
  • Stand up into a fighting stance and shuffle a couple of steps back.
  • Return to the starting position and repeat, this time using your left arm and leg to come up to a fighting stance. Continue alternating sides with each rep.

 

7. Kicking Bear

  • Get on your hands and knees with your hands directly under your shoulders and your knees under your hips. This is the starting position.
  • Keeping your core engaged and back flat, lift your right leg off of the floor and kick it diagonally behind you, then snap your heel back to your glutes.
  • Immediately kick again, this time leading with your heel to perform a sweeping hook kick. (Imagine you are wrapping your leg around someone.)
  • Return to the starting position and raise your knees a couple of inches off of the floor to assume a bear crawl position. Hold for a count of three.
  • Return to the starting position, and repeat the entire sequence on your other sides. Continue alternating sides.

 

8. TKO (Touch, Knee, Oblique)

  • Stand tall with your feet together, legs straight, arms by your side, and your core braced.
  • Raise your right leg straight behind you and lower your torso, touching the floor with your right hand.
  • Now raise your torso and lift your right knee towards your chest, rotating your torso to touch it with your left elbow.
  • Immediately begin your next rep, extending your right leg behind and touching the floor with your right hand without returning to the starting position.
  • Perform all reps, and then repeat on your other side.

 

9. Two-Knee Hook

  • Angle your body to the right side and stand tall with your feet together, legs straight, elbows bent, and your hands drawn into fists in front of your shoulders.
  • Contract your abs to draw your right knee toward your chest as you punch both hands straight down along either side of it.
  • Return your right foot to the floor as you draw both hands up toward your shoulders, and then raise your left knee toward your chest, punching down along either side of it with your fists.
  • Now lower your left foot behind you and jump your right foot forward, sweeping your right arm around in a hook punch as you pivot 180 degrees to face the opposite direction.
  • Repeat the entire sequence, this time starting with your left knee.
  • Continue alternating directions.

 

10. Jab, Cross, Knee

  • Assume a staggered fighting stance with your left leg and fist forward. This is the starting position.
  • Throw a jab, punching straight in front of your left shoulder with your left hand, and then throw a cross, pivoting slightly on your right (back) foot as you punch forward with your right fist.
  • Draw your both hands to your right hip as you and drive your hips forward and thrust your right knee in front of you.
  • Return to the starting position and repeat.
  • Perform all reps, and then switch sides.

 

Rough Around The Edges is a series of high-octane workouts – led by an inspiring tribe of professional stuntwomen, athletes, and martial artists – designed to leave you feeling fit, fierce, and incredibly powerful. Get started today!

About

K. Aleisha Fetters is an experienced nutrition and fitness writer and Certified Strength and Conditioning Specialist. She has written for print and online publications including TIME, Women’s Health, Men’s Health, Runner’s World, SELF, SHAPE, U.S. News & World Report, Weight Watchers, Men’s Fitness, Yahoo! Health, Furthermore by Equinox, Cosmopolitan, Daily Burn, and Girls Gone Strong. Follow her on Twitter.

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