Taekwondo Basic Abdominal Training Tutorial (Kwonkicker)

[XxSuperAwesome13xX]

i do 4 sets of 100 each day, but i dont have abs :0

[Caeviens]

@XxSuperAwesome13xX Then make it 2 sets of 200. Different people have different bodies. For that matter, You may need a whole additional workout to build abs. But abs are not important. Its the strength of the muscles. Not the looks.

[XxSuperAwesome13xX]

@Caeviens k ill try that and some other stuff

[JoshoewaGillespie]

@XxSuperAwesome13xX It could be your body fat percentage?

[pepehorhae]

mr. kwonkicker can i ask about the crunching, do you have to breathe while doing this or not? and if yes which part, when you get back to lying down on ur back position or when you're in crunch position? thank u sir

[JoshoewaGillespie]

Why is abdominal strength important in martial arts? People always say it's for conditioning, but isn't it easier to use conditioning to condition your abs? :s

[Caeviens]

@JoshoewaGillespie Kind of. A hit to the Diaphrem (Muscle behind the Solar Plexus) is crippling if it isnt conditioned. But more importantly, Core Strength gives You a strong Center of Gravity. Which is what allows You to get punched in the head and not fall flatfootedly back. Or what allows a grappler to resist being thrown or swept.

[JoshoewaGillespie]

@Caeviens Oh fair enough. Helpful, thanks.

[jinasura1]

i also feel sore on my core....

[DaFluxHawk]

u're a very GOOOOOOD teacher/Sensei! :D love all ur vids! :D thanks for uploading,u brought my spirit back! :)

[hanstinger]

i heard this kind of abs training is bad for ur back in the long run

[Caeviens]

@hanstinger There have been Military Organisations that conditioned their Fists to the point they couldnt open their hands much at all. But damn could they punch hard. It wont be bad for your back unless its all you do. Kinda like how pushups will screw your arms if you dont do other exercises on them.

[guitarboy0211]

thanks man this helped me shape my body quite well :D but it makes my body real sore for more than a week :P :O

[MuayHockeyDaan]

I don't have enough space to do the legless exercises sideways, can I also lay my legs bended to the right/left and raise my body sideways?

[Cooldude20107]

@kwonkicker I had a lot of fat on my abdomen. And I do 20 reps and 3 sets of crunches daily. In one month my waist size reduced by almost 2 inches. My waist now is 32 and I want it to be 30 with no fat. how long do you think it will take me to achieve my goal?

[DetectiveDaggerz]

@Cooldude20107 if you research basic fat loss principles in a well known fitness article or magazine you will see that fat loss requires significantly more than just crunches, in fact you dont even need to work your abdominals to get a six pack. just eat healthy and do some high intensity weight/cardio circuits 3-5 days a week and the fat will come off within a few months. good luck on your journey friend :)

[Cooldude20107]

@DetectiveDaggerz I do like 100 crunches in 3 sets.... And I do it 5 days a week.... I lost a lot of abdomen fat... Thanks for your advice... That helped me a lot....

[Cooldude20107]

@DetectiveDaggerz And I am doing high intensity cardio and weight training and that helped me lost a lot of fat... Thanks a lot for your help....

[JaLomangino]

HAHA! I wear the same bathing suit as you! Yeah i noticed you were wearing one

[XxShadow831xX]

Nice . Can u do one for meals? Like what u eat to be healthy

[dangvinhtruong]

fdf

[kwonkicker]

New improtant info added to the video info section.

[xic4loca]

So did u get abs just by doin this everyday?

[kwonkicker]

@xic4loca You only need to do them once or twice a week. If you did enough, you should be sore the day after your abs session. It should take at least 2-6 days for your soreness to heal up. When it's healed, you repeat the process all over again. However, if you find that you aren't sore the day after (or for the next couple of days after) your ab workout, then it probably means you didn't do enough during your recent ab workout.

[xic4loca]

@kwonkicker ahh ok, thanks so much :D

[prashantthakur890]

thank you so much for your videos. It helped a lot. Please post some video about foot work also.

[steak96SAUCE]

I fully comprehend what your strategy is to basics abdominal training. Now obviously these things don't work overnight, so I have to ask,, how long is the process to tone up or bulk up the abdominal area?

[joselobino]

ty :3



[Th3NewDragon]

@Slimmy1017 That's a good thing. The muscle fibers have torn and will heal back even stronger.

[punktheman]

I feel lower back pain when doing crunches and ONLY when doing crunches. I can do other ab excercises just fine except crunches. Do you know what could cause this?

[LostintheGrove]

Hey kwon i torn my lower right back muscle like 10 months ago in wrestling and i don't think it ever healed completely cuz it still hurts and swells up alot i was wondering if you can help me and what i should do?

[24miggy24]

What are the taekwondo aspects of this workout? Isnt this just like any other abdominal workout?

[Slimmy1017]

Oh cool thanx...

One more question .

Can you make an tutorial on basic footwork, then later down the line advance footwork ? I would really appreciate it .

[Slimmy1017]

Ok I did , 3 sets of 30

Twice day and a day later my core is SUPER SORE! is that bad ?

[kwonkicker]

@Slimmy1017 As long as it's your muscles that are sore, that's good! Now rest and let them heal, and then repeat the process when they feel normal again.

[Wolfram2202]

Dude u helped me alooot not just this vid !

[enter4me1]

THANKS man. More video please ( If you can ).

8)

[ProStringsify]

i like your physique. no homo. its not too buffed just right... good for martial arts and freerunning

[SilentWalk18]

Just remember to breath out when you are doing it, bz while you exhale your abs will get harder, bz your around your lungs there are some muscles, and both the abs and lungs cannot be ehm hard/flexed at the same moment, so exhale, try it out u will see what I mean. Feel your belly when you exhale and inhale.

[88Tonio88]

the way i normally do the leg raises is have a partner stand behind me like you said and have them push my legs downward its a great endurance exercise thanks for the keeping your head up and keeping your elbows back tips it'll devinately change the way i do situps

[Turbulent3000]

Nice vid, Kwonkicker! Any ideas to make some video about the footwork? =)

[AznSKorea]

I am eating cheese itz rite now as I, watching a workout video

[shaque86]

@kwonkicker I always have problems with the second ab workout - situps. It seemed every time I get up the bone between my butt (I think it's the pelvic sorry don't really know what's it called in English) gives me a lot of pain that I couldn't do it. I ended up doin it on my bed to avoid the pain. Is that okay? Or should I do it in a more firm surface? Thank you and hope you can help.

[dhyleck]

just out of curiosity how tall are you ? i am 5ft 8 inches, weighing 220 lbs but I am not fat I am well muscled and quick for my size. I freestyle Kickboxing, BJJ/wrestling and mix it with a little bit wing chun.

[kirafan0987654321]

do you know any good upper body strength drills, Kwonkicker?

[whitesands]

sadly i saw an ad for a giant burger before this vid

[MrDarknessBoy]

I have questions, do you do 3 sets of all these exercises ? how many times you do them a day ? Thanks, i hope to see more from you.

[fifaplayer10]

this is a random question, but do you think bruce lee was a great fighter?

[whitelabrat]

A suggestion for you from some one who treats head protraction issues constantly in all kinds of people. When you disengage your back during an exercise like a crunch also fully disengage your anterior neck muscles and let your head rest. I realize you are trying in 3 out of 4 exercises to keep your anterior neck engaged but when you don't need to don't do it. Also extra stretching for anterior neck and strengthening for posterior neck to off set your tendency to protract your head generally. =)

[nec6alex]

What is this fighting stile that you use

[LinkorZelda]

@nec6alex Taekwondo

[CheesecakeFarini]

@nec6alex he's muay thai & tkd I believe. or perhaps I am mistaken?

[YMthefirst]

It's not good for your spine to lock legs while doing abs and it is more difficult in the beginning not to raise legs and hips but when you reach that level your whole body will be more agile and much stronger

[ioldfugi]

My neck always hurts when I do long training of biceps, I know that you shouldn't push your arms against your neck, just let them support your neck, what am I doing wrong?

[LookitsLolWizard]

@ioldfugi Don't you mean abs?

when your neck hurts when training biceps your doing something really wrong :D

[ioldfugi]

@LookitsLolWizard lol, I don't know why i wrote biceps, I mean't abs yes :P

[deek77]

@ioldfugi It's hard to envision what you're describing without seeing it in person. But if your neck hurts when doing biceps work, I would say you need to first cut down on either the length of the workout, or the intensity(weight), or even both. A big mistake some people make is they brace their neck muscles, thinking it will assist in bicep movement, when actually the shoulder & core muscles are meant for that. Every movement starts in the core, so focus on bracing your abs and back instead.

[SmmFreeRunners]

how tall are you?

[gseb2]

ok im sorry, ive seen his answer in the thai pad video. and know what? as Jack Dempsey says, the power of the blow isnt in the arm, but in the bodyweight behind it

[ruebuscm]

@gseb2 And in the torque, too. There's always a risk/reward. If you really bulk up, you're gonna gas really quickly in a fight. It takes a lot of energy to power all those muscles. Leaner fighters have better stamina.

[jabmalassie]

Anybody remember heavy weight champ Larry Holmes

[jabmalassie]

bodybuilding is different than combat fighting. Some guys have strong abs but it does not show.

[gseb2]

anyway kwonkicker, you really should try some weightlifting, it would greatly help you, just look at the top k1 fighters, people like alistair overeem and badr hari... great martial artists with very strong bodies... just imagine the power behind those punches and kicks

[ruebuscm]

@gseb2 He doesn't want to bulk up, otherwise he'd be in heavier classes against taller guys with longer reach. As it is, he's got reach and height that's well matched with his weight division.

[Bluntkidd420]

Thanks bro.

[j7512]

What to do for strong ab muscles, I already have visible muscles!

[jkao328]

@j7512 the video already shows you what to do for strong abs. You can also do planks.

[Indestructable93]

hey Mr. Brock what would you recommended for kicking and punching speed

[soyen44]

cool! i do this exercises! :) thanks

[pkhamidar2com]

I always love doing hanging leg raises as well as Lsits... also crunches are good and oblique twists :)

[Paker1337]

awesome kwon! thank you very much!

[yakuzunaa]

hey man, roughly, how much calories do you consume a day?

[bkshine87]

i just lost 35 pounds from 205 to 170 best weight i been since i was 16 lol but my abs aint there so this helps alot thanks man

[Lukas24h]

JEDZ STEKI! 

[LifeofJp]

Great techniques, but isn't putting your hands behind your head bad for your back?

[RUSSIAGR8ESTCOUNTRY]

Thx for making this tutorial Kwon! helped me too see my mistakes and correct them

[mirasravi]

Your videos are the only ones with zero dislikes on YouTube!!!! We love you!! :-)

[jawadowned]

Hi, can you please show us pecs/chest exercises ?

[BigGiannisGR]

These exercises are going to help me improve my strength and have bigger resistance when i take hits from the oponent at TaeKwonDo....Very helpul and easy exercises for my abdominals :D I bet girls at beach will love my abdominals xD

[39rafiq]

i have problelm doin my leg strach how to get rd of it

[entertainment033]

I think that if you are fat i mean you have fat belly and you do abdominal training then it will create abdominal muscles behind the stomach fat and in this case you need to do more cardio then abdominal training ? what is your opinion ?

[kwonkicker]

@entertainment033 That's true. If you want your abs to be visible as opposed to just strong, you need to get rid of the body fat that covers those abs. Proper nutrition is key. Regular cardio training in addition to proper diet helps speed up the process.

[sammiedodgers]

@kwonkicker do you have any nutritional advice by any chance? do you follow any special diet like veganism or anything?

[thelord333]

@kwonkicker isnt it better as you go up to do your sit ups to breath out with your mouth? my teacher told me to do that but i dont see you doing it :l?

[Jersm5]

@kwonkicker From experience I would say Doing the cardio is "THE key". No matter how good you eat if you do not do any working out of any kind, chances are you wont be as in shape then if you do more cardio then eating well. Yes I recommend nutrition to be really considered, its strongly recommended acutally. but for your average joe that likes pizza and beer, you can keep those abs if you do things like running or cardio kick/boxing, soccer, anything that burns calories for lonh periods.

[TaekwondoBoy836]

@kwonkicker

What kind of cardio exercise? and what diet would you suggest?

[slavakim7]

@kwonkicker ХУЙНЯ ПОЛНАЯ!!!!

[itsAniQ]

@entertainment033 thats not fat, thats skin... he looks pretty lean...

[tdparisi]

@entertainment033 Ab workouts and cardio training are a good start, but full body muscular workouts will burn more fat over time, while also working your abs and building a 6-pack. If you're huffing and puffing, but your muscles aren't burning, you're only getting a fraction of your fat burning potential. You may have a six pack, but if you have a high body fat %, then you won't be able to see it.

[Jersm5]

@entertainment033 that is exactly it! doing abs training will tone and strenghten them. it will also fill the muscle with lactic acid makin them appear larger for a short period. however, if you just want to lose the fat belly to EXPOSE the abs, the BEST thing you can do is cardio. You wont even need to do sit ups if you do work outs like running! its a whole body work, its intense and for extended periods maxing calorie loss. my list: running, swimming, cardio kickboxing, biking, etc...

[0stmackaA]

@entertainment033 No muscles are built if you are fat.

[wobbygongman]

Why 56kg? Does that put you in a lower weight division or something?

[chris9hockey]

best vid y have ever done:).did your reps go to failure when you train generally with weights?

[opoz99]

do you take any protein shake

[kwonkicker]

@opoz99 On average I consume 120 grams of whole proteins each day. Sometimes it's via chicken breast and sometimes through whey protein power or other foods. When I train with weights, I train low weight, high reps in order to maintain my fighting weight at 56kg.

[robertgaudlitz]

@kwonkicker 56kg... how tall are you?

[Kryomega]

@kwonkicker Hi Kwon! Isn't it too much protein? I've been told not to eat more than 1.5gr per kg (which is 84gr for you). Greetings!

[xAznnique]

@kwonkicker you should also try powerlifting style, no more then 5 reps really heavy weight and dont train to failure you'll notice and huge boost in power and still maintain your weight, thats how bruce lee was able to bench a shit load while being really skinny.

[afwef1]

@kwonkicker so u think proteins are good? ( I mean proteins like shakes and stuff, not when u get them trought normal food)

[webmatros]

@kwonkicker I've never been able to get a definitive answer regarding this: If I wanna be strong, but not look like a body builder, just slim, fit and strong - would it be best to train high weight low reps or the opposite?

[deek77]

@webmatros I know you directed the question to kwonkicker, but I'd like to answer, if that's okay. If maximal strength w/o size is your goal, then yes, higher weight and lower reps would be better. If you know your 1-rep max (highest weight you can jack in 1 rep), a good range for strength is to lift b/w 70-100% of your 1-rep max...

[deek77]

@webmatros Oops, I meant 85-100% for maximal strength. The opposite, low weight and high reps, is more suited for stabilization, around 50-70%. Endurance, around 40-70%. And for power, which is strength exerted in the shortest time possible, a good range is 30-45% 1RM, or 10% of your bodyweight if using medicine balls. IMHO, one should working their way up, I wouldn't start off the top with max strength unless you're already that advanced. But just a suggestion, hope this helps you out.

[webmatros]

@deek77 @deek77 Thanks for you answer - no problem you took a shot, I needed a straight answer, you had it.

[pashavanbijlert]

Don't mean to put down your video, but keeping your back straight during sit-ups actually uses even less of your abs than they normally do. Even if you curl up during a sit up, it's mostly your hip extensor doing the work. With a straight back, the abs are only contracting isometrically, to maintain the straightness of your back (which I guess might help you with taking hits, eventually)

[dobman001]

Hey Kwon K , is it important to do all the exercises fast or just slow?

[kwonkicker]

@dobman001 I try and switch it up every other session. One day, I might do them slow, and another, I might do them fast. Slower is a lot more challenging though.

[dobman001]

@kwonkicker Thanks man!!

[southbest05]

@kwonkicker Challenging as in more effective?

[Temujin4815]

@kwonkicker if you do them slower you strain your muscle more, but doesn't that affect your speed? I mean i do all the exercises very quickly, even though i weight 77 kg. I'm more about speed, all the power of the hit i take from the momentum of the body, and i would't want to lose speed over power.

[LinkorZelda]

@kwonkicker Can I switch bodies with you XD

[Rihardsss]

@kwonkicker

Hey Kwonkicker!

In one of your comments I read that you also do light weight training with a lot of reps. I am thinking of starting to do the same kind of exercise. Do you have any tips for me? and also, could you tell me with which weights, exercises and how many reps did you do when you started?

thanks

[JordyBT]

@kwonkicker Will you show some speed drills ?

[MrTheRgl]

@kwonkicker Hey Kwon K,how many months need to take off the fat belly ,because im starting to train so i need advices (sorry for my bad englesh)

[4elFROMEKB]

@MrTheRgl

I'm not kwon, but i had an experience of loosing weight. I was 95 kilograms, then started running every morning. I started with 2 kilometers and eventually reached 5km distance. I was on a diet too though, didn't eat bread. oil and other stuff like that. It took me like 3-4 month to go from 95 to 72 kilograms. My diet was based of a Japanese Diet. Hope i could help.

[tdparisi]

@dobman001 each one will have different effects. Fast Burst or density workouts will increase testosterone, while slower, more controlled will increase lactic acid and Human Growth Hormone production. Both are fat burning, muscle building hormones, and both will have different positive effects on your performance.

[dobman001]

@tdparisi That's really cool to know because i need some level up in my testosterone. I have great power but it wont come out easy, so knowing this it will help me getting more explosive . thanks!!

[caatheriinex]

this was EXACTLY what i needed. THANKYOU SO MUCH!