Ronda Rousey is a champion UFC fighter and was the first American woman to earn the gold Olympic medal in Judo at the Summer Olympics in Beijing in 2008. She then went on to become the UFC Women’s Bantamweight Champion and has starred in several movies. Here are a few ab exercises that will get you abs like hers, although be warned: it won't be easy!
Stability Ball Jack knife
If you absolutely want to push your abs to their limits, then this exercise is for you. It will be challenging and you’ll feel the stretch however, your lower back will benefit from this manoeuvre and you’ll see that your flexibility will increase considerably. Lie on your back with your legs extended fully and with your arms outstretched behind your head, holding the stability ball). Throughout the exercise, your arms and legs should be a little off the ground. Make sure to contract your abs and then fold in two. As you bring both your arms and legs straight in front of you, grab the stability ball with both of your feet and go back down without touching the ground. Once your feet and arms are nearly touching the ground, bring them back slowly in the fold position and repeat the exercise.
If you can’t keep your legs fully stretched, bend them slightly until you are comfortable to challenge yourself further. Try to do 15 reps with a minimum of 3 to 4 sets.
Atomic Push-Ups & Hill Climbers
This exercise combines two moves in one. If you really want to feel the burn, then try out both of these explosive exercises one after the other. If you have mastered the standard push up, the atomic push ups will add a whole new dimension. TRX bands are required for this exercise, if you don’t have them then you can use a resistance band or even an inflatable ball.
With your feet in the TRX straps, make sure that both your feet and knees are together and bring them all the way to the front, almost touching your elbows to your knees. To maximise the effectiveness of the exercise, make sure that you do it slowly. Aim for 20 reps with at least 3 or 4 sets. Once you start to feel the burn and like you can’t do another one, bring your knees down and stretch gently to get you ready for the hill climbers.
Bring back your legs into the plank position and bring your knee in towards your elbow then out again, alternating each time. Ensure that your arms stay strong and that your butt doesn’t drop. Since this exercise is slightly easier, try to do at 40 reps with at least 3 or 4 sets.
Hanging Leg Raise & Hanging Side Twist
Here is another combination of two exercises to be done one after the other. If you know how to do crunches lying on the floor, then these two exercises shouldn’t be too different, the main difference being that you have to lift your own weight and twist sideways. All you need for this exercise is a pull-up bar or anything that supports your weight, on which you can grip.
Hanging Leg Raises
Once you feel comfortable hanging from the bar, try to bring your knees up into your chest. As you bring your legs back down, you can either have them slightly bent or, if you want more of a challenge, keep them completely straight.
Try to do 15 reps with 3-4 sets, depending on how challenging you will find it. Just remember to have your abs do the work in a slow and controlled fashion.
Hanging Side Twist
Once you are done with your 15 reps, take a short timed break or move straight to the hanging side twist. Keep your legs together, keeping them either slightly bent or completely straight. The only difference with this exercise is that you lift your legs to the side and do the crunches. You will find it challenging, however, try to do 15 reps on each side and 3-4 sets.
Want to learn more about abdominal workouts that will push you to your limits? Come in to UFC Gym Vietnam today to meet with one of our coaches or take part in a FREE trial!
Baptiste Solente (Calipso)
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