Muay Thai kickboxing is the leading martial arts form and combines shattering punch, kick and knee-elbow striking moves that help in getting chiselled abs. Practiced in Bangkok, Thailand, the Muay Thai fighters with their aesthetically and functionally appearing-abs are shinning exemplars of the myriad benefits that could be garnered by adopting this ab-building workout program.
This workout program has moves which track imitated fight methods that are intended on throwing the body into an out-of-balance stance thus compelling the core muscles in working harder and fighting the urges of toppling over. The deep-set core muscles would also be targeted during this workout program that is missed out during the typically done crunch and sit-up moves.
Exercise is started off by getting into a push-up pose and then bending elbows in a manner that the forearms lie horizontal on the ground. The body is then to be rotated to the left side and left arm and leg be raised away from the ground and then brought together till knee and elbow make contact. The core muscles are to be braced firmly and this pose held for 3 seconds and then repeating on the opposite side as well. In case this is getting tricky to do then performing the exercise on the knees. Sets of three repetitions (five to ten) on either side are to be performed.
The exercise is commenced by getting into push-up stance and then rotating to the left side, left hand raised straight above the head. Now, the left knee has to be raised and arm moved in a way that the elbow and knee make contact while one braces. This pose has to be maintained for 3 seconds and then repeated on the other side as well. In case of difficulty experienced, the exercise could be performed on the knees. Sets comprising of three repetitions (5 to 10) on either side are to be performed.
The exercise is to be done by lying down, back to touch the ground, knees to be bent and up in the air and clasped hands to be placed at the back of the head similar to what one would normally be doing in crunches. Now, drawing in the navel and crunching off the ground to the left side, touch the left elbow to the left thigh, holding for 3 seconds and then lowering the upper portion of the back to the ground. The right elbow is then to be crunched to the right thigh and held for 3 seconds. This exercise has to be performed in four repetitions of ten on either side.
The exercise is be commenced by standing with left palm touching a barrier (wall) and the right arm extends over the head and the right leg to be risen off the ground. The right knee is to be then raised and the right arm lowered till they make contact and holding for 3 seconds. All repetitions on the right side are to be completed and then repeated on the other side as well. In case doable, the exercise could be done without placing a hand on a barrier or wall. Sets comprising of five repetitions of ten each are to be performed on either side.
The exercise starts off by standing close to a wall which could be used for reaching out and steadying oneself in case required. Now, getting into a combat pose mimicking a scenario wherein one’s arms are grasping hold of a foe by the backside of the head. Now, the arms are to be gradually drawn in and athwart the trunk as one drives the back knee forwards alike when one lands a knee smack on the foe’s head. This stance is to be held for 3 seconds. All repetitions are to be followed on either sides and switching and repeating to do the exercise on both sides. Five repetitions (ten to fifteen) are to be performed for this exercise.
A light-weight dumbbell is to be held in each of the hands and then standing in a nimble posture. The arms are to be kept straight (unlocked) and one weight has to be swung until it is at shoulder level. The other weight has to be swung up while the earlier weight is being swung down and getting into a rhythmic motion and abs to be kept braced so that the trunk is stationary. One repetition has to be done, swinging for 3 minutes and then proceeding to the subsequent exercise with no break in between.
A light-weight dumbbell is to be held in each hand and standing alike the previous ape swing exercise. Now the weight has to be swung to the right side with straightened arms, however keeping the head and trunk faced ahead. The weight is to be then swung to the left side and continued for 3 minutes and then instantaneously going to the subsequent exercise without a break. One repetition and swinging for 3 minutes is to be performed.
A dumbbell is to be held in alike the previous ape-swing-2 exercise, however starting with the arms straight ahead. The arms are to be swung straight on top of the head (slight bending at the conclusion of the scope of movement is acceptable) and then backing down to the beginning pose and continuing for 3 minutes.