Weak Core? 11-Min Strength & Stability for BJJ (No Time)

Pull it back. And you know what's actually shocking is how hard this can be. But it's very specific. It's very specific.

It's really important work. And if you have a hard time keeping that lower back on the ground, you can have a wall with my hands there. You can push against the wall and that'll help with that. Reset.

Both feet down. And notice where you feel that. And more is not better. With core, more is not better.

Better is better. Actually, everything. That's our life quote now. Okay, both feet up.

Extend. Now let's add the hands to the party. Extend the right leg out only as much as you get back on the ground. Left hand overhead.

And reset. Left leg out, right arm out. So this is obviously lower back. But also more of the core is joining the party and coordination.

And notice I'm not bringing my leg all the way parallel to the ground. Because my back lifts. I'm only extending that as long as the back stays on the ground. Okay, we're starting to gently wake up the core.

It's the worst to go into a bit of a core workout and start smashing through everything right away without the proper muscles being activated. Release. Both feet on the floor. You can move the knees side to side if you like a little bit.

Now, we're also gonna work through the back body core as well. So we're gonna work through the back body core as well. And then we're gonna work through the back body core as well. So press through the feet to lift the hips.

Elbows are bent beside your ribs. Use that to pull your shoulder blades underneath you. So now you have a frame of the hips being lifted, the chest being lifted, and nothing visually will move. But with this next exercise, nothing visually will move.

But I want you to create the action of pulling your heels to your shoulder blades. And notice that engagement through your back body. So you might feel it. Be different for everybody, but hamstrings, your glutes, your butt, your back.

And while we're talking, I'm just gonna, while we're doing this for a minute, I know it's hard, but life is hard sometimes, that's fine. Bridge. I'm doing a bridge. I'm getting somebody off of me in jiu-jitsu.

Bridge is incredibly important to have that back body strong. Getting someone off side control. Even when I'm moving through standing guard breaks, you need that back body to be strong. Slowly lower down.

Bet you thought I'd just do traditional core of that six pack abs. You're gonna have a six pack body. I don't know what that means. Now from here, left foot on the ground, right leg up.

Now extend the left leg out. Okay, lower back's on the ground. Reach the hands up towards the toes and pulse for 10, nine, eight, seven, six, five, four, three, two, and one. Switch.

Right leg down only. As far as you can keep that back on the ground. I know I say so many times, but that's really important. If you don't do that, you don't have anything.

And pulse. 10, nine, eight, seven, six, five, and it's okay. I'm counting my fingers, so don't worry. If your legs are bent a little bit, that's okay.

Three, two, one, and now moving the legs. So you have 10, nine, eight, seven, six, five, four, three, two, one. Lower down. Nice work.

Take a breather. And if you notice, I'm not doing traditional crunches sitting up. You don't need traditional crunches sitting up. You do that all the time.

You know, when people go, do, do, do, do, do, do, do, do, do, do, do, do, do, do, do, hands behind the ears. You know the time in Jiu Jitsu if you're, when you're grabbing the get grips. My focus is middle core to lower core because we don't usually use that. But man, if you have that, it'll put you up to the 1% stronger, that 1% edge, just a little bit more.

So from here, feet on the ground, just move through the bridge again. So feet on the ground, lift the hips, elbows under the shoulders, elbows bent, now you have a frame. Hips and chest. Now pull the heels towards the shoulder blades as much as you can.

So keeping this engagement in hips high. So it's a controlled way to build that strength. And while we're here, I'm gonna talk for a minute. And again, if that back body is strong, the hamstrings are strong.

Oh my goodness. And the glutes, that is gonna help you so much. And obviously the back body joins the party. That's gonna be so incredibly important as you pop your legs up for triangles and arm bars.

And obviously so many things, right? For attacks, you jump up after a sweep, like it's all connected. So I'm not just focused on the main core, I'm also focused on other body parts. Lower down.

Take a moment. I also wanna make this somewhat enjoyable, right? Like a core isn't enjoyable, but we need to work on these weak links. Because there's a video you need to do again and again and again and again until you need new variations because this gets easy and that's when you'll jump into my 10 for 30.

We're jumping the right away. It is a great series, if I do say so. I put a lot of work into it, it's how I know. Okay, right foot up, left foot extended.

Now this time, just switching legs. And our goal is to keep that lower back on the ground like I talked about so many times. Okay. Awesome, good.

So that's seven, eight, nine, and 10. We're gonna go another 10 because everyone's feeling strong. Nine, eight. And if you find you need to, it's okay to bend the knee when you bring it up too, that's okay as well.

So for some people, the mechanics of that might be better. So we're just looking for that mid-lower core. Three, two, and one. So release down.

Take a breather for a moment. Now from here, another bridge. So pressing through the feet to lift the hips, elbows beside the ribs. Create your frame hips high, chest high.

Last time for now, pull the heel towards the shoulder blades. Now you've created engagement. And I like to do both of these exercises really nice because everybody knows plank, everybody knows push, everyone knows those things, but it's so easy with plank for different body types to jump in, for quads to jump in and shoulders to jump in, whereas these specifically isolate where I want to strengthen. So we have a bonus today, strengthening not just on the back body, but also the glutes and hamstrings.

And of course the core leg we talked about. Now three, two, one, lower down. So this time, relax a bit into the ground. You can bring these left and right if you like.

Interlock the fingers, bring the right knee towards the right shoulder. We're just releasing the back. And then other side. So if you can work on this and become strong and all in these few exercises, they're not widely known.

Like I've been through a few surgeries and worked my way back to world championships. And these are a few things he had me doing. A phenomenal physiotherapist, Joel, he has some of his videos on our platform too. And it helped me get back to the world titles because this stuff's really important.

Okay, come up to a sit. And there we are. So we worked through some really important core and my goal wasn't to totally destroy you. There's videos that destroy you, but to work on the weak links and to make it, this is what I do in my training, make it somewhat enjoyable, a challenge that's enjoyable so you'll come back and do it again.

Thanks team, that wasn't too bad. See you next time.