MUAY THAI: Core Workout
In order to strengthen your body, you first have to start at the core. Tyler Peterson will show you how using his refined Muay Thai style
Released on 8/1/2013
|Starring:||Erik Valdez and Tyler Peterson|
I'm Tyler and I'm a disciple of Muay Thai.
This is your at home Muay Thai core workout.
Okay, so we've got a Muay Thai core workout in store
for you today.
We are going to be doing a bunch of different things
with this whole area of your body.
So what are we starting off with today?
A kind of a plank.
So we'll just drop down, we'll come down on one knee.
I'm gonna put both hands down
and I'm gonna come down and I'm gonna lay all the way flat.
What we're gonna do is we're gonna go from a plank
to a pushup position.
Now when I come from this position,
instead of trying to just pop up on my feet,
I'm literally gonna push back on my hands
and push back on my toes to where I come back
and now I'm in this position.
Then I'm gonna shift my body weight over.
One hand down.
I'ma press up.
Other hand down.
And then if you notice I have my hands down in front of me
and not out in front in me.
Out in front of me,
I'm really putting pressure on my rotator cuff,
that's not what we wanna do.
You're squeezing your stomach
keeping your body as straight as possible.
I'm not rounded out.
Back to the elbow, here.
And from here I'm gonna push off my toes,
push forward and then go down flat.
So here we go.
Go ahead lay down nice and flat.
Feet go all the way out behind you.
We want our toes to be down.
So your feet are gonna be flat behind you, like this.
Go ahead push up.
If you wanted to make it a little more advanced
you can do a push up from here.
You can do it by time frame,
or you can do it by number.
You can say I'm gonna do it for a minute
or I'm gonna do 20, depending on your fitness level
and what you wanna do.
Now we can just go ahead and switch another one
to my other favorite.
I'm gonna sit back on my butt.
I'm gonna keep my chest out.
I'm not gonna round my back down, okay?
I'm gonna bring my feet off the ground.
Go ahead, put your feet just like this.
And then what I'm gonna do
is push my feet straight back out,
bring back in and grab my knees.
Now, try to push your feet up a little higher
and look up.
Just like that.
About right there.
And back in.
And you're using your core and your abs
just to decelerate and slow your body down
when you get into that position.
You feel that, right?
I'm gonna need more of these, yeah.
Now, last one you're gonna have to hold for 10 seconds.
Stay right there, hold.
Now we're gonna go ahead and switch it out to another one.
I like to call these Supermans.
So I have my hands in front of me
and I have my feet behind me.
All I'ma do is I'ma gonna come up
and I'm gonna count for two seconds.
Go, up, one, two and then down.
The more in shape you get the longer you can hold it.
Here we go, come up.
'Member, we really working on squeezing your midsection.
Feel your hamstrings, your legs,
everything squeeze up nice and tight.
I guess to recap on this Muay Thai core workout,
we started off with
the Lay Down to Plank to Push Up position.
We then did the Leg Press, Stabilized Leg Presses,
so you're sitting on your butt.
And then we finished up with the Supermans.
Do those 'til your form really gets back.
It can be a number like five, 10 reps, it can be a minute,
it can be 10 minutes.
Again, that number will increase as your strength increases.
And trust me, guys, this is a core intensive,
great routine right here.
Tyler, thank you so much, man.
No problem, man, good job, excellent work.
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(upbeat guitar music)