The secret to Muay Thai abs is keeping your shoulders off the ground
In short: Most core workouts fail because they allow the muscles to relax at the bottom of a movement. In Muay Thai, the goal is constant contraction. By maintaining specific tension in the shoulder blades, you ensure the stomach stays engaged throughout every single rep.
The fundamental principle behind this Muay Thai ab routine is continuous muscle contraction. Unlike some exercises where the core relaxes at the bottom of a sit-up or crunch, these movements require the practitioner to keep their shoulder blades elevated from the mat. This constant tension ensures that the stomach remains contracted throughout the entire range of motion rather than only working during the upward phase.
The routine utilizes specific variations to target different areas of the core. One primary exercise involves lying flat with legs extended, holding a medicine ball or tie pads over the chest. The practitioner sits up while extending their arms fully toward the ceiling, then lowers back down without letting the shoulders touch the ground. This is performed for sets of 20 reps, sometimes with and sometimes without the added weight of the equipment.
Other variations include asymmetrical movements to engage different muscle groups. One exercise involves placing one hand behind the head and reaching toward the opposite knee, performing ten repetitions on each side. Another targets the lower back by lifting the legs into the air while placing hands under the tailbone, emphasizing a controlled descent rather than dropping down. Finally, a side-to-side rotation is performed with bent knees, where the practitioner reaches for the opposite ankle while keeping the shoulder blades high to maximize abdominal engagement.
Precision and control are prioritized over speed or momentum. For example, when performing lower back lifts, practitioners are instructed to avoid rocking and to ease themselves down to the mat rather than dropping. By focusing on these mechanics—high shoulder blades, controlled descents, and constant contraction—the workout builds a functional core tailored for the demands of Muay Thai. theme-case: hidden-mechanisms mood: practical difficulty: 2 topics: [
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- Summary by Intellect · source: How to Do an Ab Workout | Muay Thai
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