Get Abs Like a UFC Superstar - Isometric Ab Finisher (Only 6 Minutes).

With the hype of the Floyd Mayweather and Conor Mcgregor more and more individuals have wondered what do these elite strikers do to work-out and train their abs. I mean, it’s obvious that boxers and MMA fighters have the most attractive mid-sections. Not only do their mid-sections look amazing but they also are rock solid to deflect ferocious body shots.

Today, I am going to take you through an isometric ab routine that is going to help you torch off stubborn belly fat while building that midsection of your dreams.

Are you wondering what is…. and why are we doing “Isometric Ab Workouts?” ….

Your muscles move in three different motions, concentric, eccentric and isometric (J. N. Howell, 1995). Concentric is when your muscle shortens such as the upward motion of a bicep curl, eccentric occurs as your muscle lengthens as the lowering portion of bicep curl. Isometric movements are when you remain still such as when you hold the bicep curl in the middle of your movement. Research has shown that maximal activation of the muscle was observed during isometric muscular contractions (Nicolas Babault, 2001). In addition, certain concentric movements of our abdominal muscles place our vertebrae in a risky position. Crunches and traditional sit-ups place 3,300 newtons (340 kg) of compressive force on the spine when bent in flexion (McGill, 2010).

Therefore, because concentric/eccentric core training movements are not effective nor safe for our bodies. High level athletes such as professional fighters have shifted core training to utilize isometric movements.

The workout today will utilize the FSK (Fat Shredder Kickboxing) Method that utilizes the training methods of the top strikers in the world. It is developed by Mike Zhang, a personal trainer for over 10 years, 2-time North American Muay Thai Champion (Gold/Silver) as well as a professional strength and conditioning coach.

Check out his program that has helped thousands of individuals lose weight and get into the best shape of their life at the link here.
 

Isometric Ab Work-out Of the Day

Today this work-out will last only 6 minutes and is a perfect way to finish your work-out. If you want a challenge, perform 2 circuits of this work-out to really challenge yourself. You will perform each exercise for 50 seconds before moving onto the next exercise with a 10 second transition period.
 

1)    FSK-Plank (50 Seconds + 10 Second Transition Period)

I.         Hold your body up on your elbows and feet. Your hands should point forward.

II.         When engaged, squeeze everything in your body including your glute, shoulders, abs and even your chest.

III.         Observe in the mirror to ensure that your back is neutral and your glute is reasonably straight with your back not up or down.

 

2)    Plank Bird-Dog (50 Seconds + 10 Second Transition Period)

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I.         Start on your hands and knees, have a slight curve in your back to assume neutral position, engage your core.

II.         Keeping everything still except your arm and leg, extend your arm and opposite leg. Ensure that your core is engaged fully.

III.         Hold the extended position for 5 seconds, if desired, draw a square with your hand and leg for added difficulty.

IV.         Repeat for the other side. 
 

3)    Plank Hip Twist (50 Seconds + 10 Second Transition Period)

I.         Start in a plank position.

II.         With a focus on keeping a neutral spine, turn to one side and let your hip touch the ground.

III.         Repeat for the other side.



 

4)    High Plank Walk-Out (50 Seconds + 10 Second Transition Period)

I.         Start in a push-up position or high plank, make sure that your back is flat.

II.         Keeping your whole body engaged so that your hips do not sway left and right, walk slowly forward to a point where you find it difficult to suspend your body.

III.         Walk back slowly, with a focus on keeping your core stable and not wobbling as you step with your hands.

IV.         Through this exercise, focus on keeping your back straight and your core engaged as if someone were about to hit you.
 

5)    Long Plank Push-Up (50 Seconds + 10 Second Transition Period)

I.         Start in an extended high plank position laying on the floor.

II.         Push yourself up to a high plank position.

III.         Hold it for 3 seconds then lower yourself down.

 

6)    High Plank Bird Dog (50 Seconds + 10 Second Transition Period)

I.         Start on your hands and knees, have a slight curve in your back to assume neutral position, engage your core.

II.         Keeping everything still except your arm and leg, extend your arm and opposite leg. Ensure that your core is engaged fully.

III.         Hold the extended position for 5 seconds, if desired, draw a square with your hand and leg for added difficulty.

IV.         Repeat for the other side.

 

 

Bibliography

J. N. Howell, A. J.-R. (1995, August). Motor unit activity during isometric and concentric-eccentric contractions of the human first dorsal interosseus muscle. Journal of Neurophysiology, 74(2), 901-904.

McGill, S. (2010, June). Core Training: Evidence Translating to Better Performance and Injury Prevention. Strength and Conditioning Journal, 32(3), 33-46.

Nicolas Babault, M. P. (2001, August 14). Activation of human quadriceps of femoris during isometric, concentric, and eccentric contractions. Journal Appl Physiol, 2628-2634.

 
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 Mike Zhang is the founder of the FSK-12, the 12-week breakthrough program that has changed the lives of thousands of his clients using the FSK-Method. He is the 2011 TBA-SA B-Class North American Muay Thai Champion and the 2014 USMTO (National) Open Class silver medalist as well as a personal trainer with over 10 years of experience. He was team Captain at York Muay Thai in Toronto, Ontario where he helped lead and coach a team of fighters to numerous provincial and national tournaments. He was also on his college varsity track team where he represented his college at numerous national track meets. He specializes in boxing/kickboxing based work-outs to help his clients lose weight and reach their fitness goals.