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Lauren Muney at age 40:
Wellness coach and featured in
"Fit Over 40: Role Models for Excellence"

'Combat' Abs
A companion piece for
"Fit For Fighting, Part II: The Core"

For The Fight Master, journal of the Society of American Fight Directors
by Lauren Muney

In the article called "Fit For Fighting, Part II: Indepth into the Body - The Core" I explained about the health of the core. Below are some exercises which stage combat and stunt performers can do specifically for their own training needs.

I didn't create all of these exercises, but I tried to give credit to the sources where possible. Enjoy thgeir sites also.

Contralateral Superman
From EXRX

) Lie on prone on mat; legs together and arms extended out approximately parellel.

2) Raise left arm with shoulder and right leg off floor. Lower arm with shoulder and leg to floor. Repeat and continue with opposite side or alternate between opposite sides.

Lift legs and arms deliberately with no jerking.

Superman
From EXRX

1) Lie on prone on mat; legs together and arms extended out approximately parallel.

2) Slowly raise upper body and legs off floor. Lower upper body and legs to floor.

Lift legs and upper body slowly with no jerking or fast movements.

Dumbbell Iron Cross
An excellent full body strength exercise.

To perform this movement, use only light weights.

1) Assume the starting position of good posture with shoulders back and your chest out.

2) Hold weights in both hands and push your hips back to bring your thighs parallel to the ground. Raise your arms to parallel as well

3) Hold briefly in this position and then stand up while simultaneously moving your arms out to the sides and still parallel to the ground.

4) Reverse movement to return to the start position.

Partner sit back diagonal:
From Go Animal
"Set up as shown in the clip and start moving! As you'll see, this one really turns on your quads while it fires your torso. Plus, it builds a sense of teamwork."

Russian Twists with ball
From: Sissel Online
This exercise works the entire core area: rectus, transverse, obliques, even erectors (Advanced)

1) Lie face up and place a weighted medicine ball (2-6 lbs) between your feet. For less intensity, don’t use the medicine ball.

2) Extend arms overhead and anchor them – hold a solid object (like a soft leg or another person). Extend legs into the air.

3) Without letting your shoulders lift off the ground, slowly lower legs to the floor on the left side, then reverse the movement to the right.

4) Repeat for 10-20 reps, for 3-4 sets.

PLANK:
increases entire core strength and stamina

1) Lie flat on your stomach and tuck your elbows underneath you.

2) Balance your body on your toes and elbows. Your feet should be perpendicular to the floor and your elbows bent at 90 degrees and place directly under your shoulders. The proper alignment of your body should be a straight line between your shoulders and your ankles. If you let your buttocks elevate or your abdomen drop then you lose the posture and its effectiveness… this will feel like your body becomes a plank – which is the name of the exercise.

3) Once in the posture you should feel a burn in your low back and transverse abdominals telling you that the exercise is working… your stabilizer muscles (the transverse and lower erectors, as well as some tiny muscles we haven’t talked about) continue to activate to keep you steady and supported.

4) Repeat this 5 times, for 20 seconds each time. (This is notated as 5x20). If you can’t begin with 20 seconds, start with 10 seconds and then work up to 20 seconds.

DIAGONAL/ ROTATIONAL WOOD CHOP:
increases strength for the core, shoulders, hips, knees, and ankles.

Expertly explained in this video:
1) Grasp a weighted medicine ball or weight (2-6 pounds) with both hands and stand with feet shoulder width apart and slightly bent, as if addressing the ball. Keep feet straight ahead.
2) Tighten or “brace” the abdominals.
3) Initiate the rotational movement from the trunk as you outwardly lift the med ball from a low position, across the body on a diagonal path, to a high position over the opposite shoulder. Pivot on the back foot as the motion nears the end range.
4) Repeat for 10-20 reps, for 3-4 sets.

SLOW SIDE LUNGES:
for stability in the abdominals, hip flexors, gluteus, quadriceps, and even the smaller stability muscles of the legs

1) Stand with hands on hips or out to sides. Tighten abs so the back is straight and supported.

2) Slowly step to one side, placing weight on the stepping leg. Continue to draw the abs inward.

3) Continue shifting weight to the stepping leg, drawing abs inward, and bring other leg together.

4) Stand up straight.

5) Alternative: don’t step entirely onto other leg, just slowly shift weight between legs without releasing the abs.

6) Repeat for 10-20 reps, for 3-4 sets

PILATES
Pilates exercises focuses on the core, keeping the body balanced while doing both core-centered exercises as well as moving the limbs during which the core is tightened. Videotapes and DVDs may be just as good as live classes for conditioning, although every movement may not be combat-specific. Both men and women are discovering use of pilates training.

1000 SWORD CUTS:
function-specific training (borrowed from an aikido martial arts exercise)

1) Use a sword weapon with some weight – preferably a broadsword.

2) Using perfect slow controlled technique, do 200 “attacks” (cuts) to the horizontal (3 and 4) each way (400 total)

3) Again, with perfect technique, do 200 cuts to the diagonal (high 3 and high 4) (400 total)

4) Again, with perfect, slow technique, do 200 cuts to the head (attack 5)

5) This is 1000 cuts total – time may take 20-30 minutes

6) Practice this 1-2x per week

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For more ideas on fitness, health, or "alternative" methods for your lifestyle, contact Lauren for coaching solutions!

ENJOY!