Taekwondo Basic Abdominal Training Tutorial (Kwonkicker)

Basic ab & core exercises for beginner and veteran martial artists. There are many more than the ones I demonstrate here. These are just a few of my favorites.

Try do to at least 3 or more sets of any one or more exercises demonstrated above. Each set should consist of as many repetitions as you can do until you can't do any more. Rest for about 30 seconds to 2 minutes after you complete a set, and then continue on to the next set. If you did enough, your abs should be sore the day after your training session. It will take anywhere from 2-6 days for your abs to recover after an intense ab workout session. When your ab muscles have recovered and rebuilt, and your soreness is gone, begin another intense ab training session (but make sure to ingest enough protein and get enough sleep during the in-between-session recovery periods).

You should only need to train your abs about once or twice a week. However, if you did an ab training session, and your abs aren't sore the next day or the day after that, it probably means you didn't do enough sets or reps in your recent training session. Increase your sets or the amount of reps in your sets, then try again. And/or you can change the type/s of exercises you are doing during your training session.

Remember, if you are going for aesthetics (ripped looking abs) instead of just strong abs, then ab training alone won't do the trick. Even if you have strong abs, they aren't going to show through well if they are covered with belly fat. Spot fat loss is a myth and doesn't work (attempting to burn fat in a specific, targeted area). Ab training itself makes your abs stronger and more toned, but it does not directly remove belly fat. The only way to lose belly fat is through proper nutrition and consistent cardio/exercise. For tips on burning body fat so your abs will show through, read my blog entry here:

Fat loss for beginners:
http://kwonkicker.blogspot.com/2011/10/fat-loss-for-total-beginners-with-and....

And for a quicker tip: doing at least 20 minutes of cardio (jogging), 3-4 times a week will help jump start your fat loss, as long as you are eating at least somewhat sensibly.

Click here for more detailed tutorials by Kwonkicker:
http://www.youtube.com/view_play_list?p=3B4FCC98AAAF3182

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• Abdominal
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[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.

[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.

[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

[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

[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....

[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....

[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

[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 :)

[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?