4 Tips To Develop Core Strength and Stability in BJJ

In any workout plan you adopt as a Brazilian jiu-jitsu practitioner, it’s important that you identify the skills that you need to develop. You have plenty of options to consider, and it all depends on the priorities and targets you have set for yourself. The best way to start off is by conditioning specific areas that will help support upper body strength.

By focusing on core strength, you will increase your capacity for advanced skills and workouts. That’s because developing your core also leads to better balance, allowing you to take on a variety of workout tasks without straining yourself.

That said, core strength and stability go hand-in-hand, and it’s important that you adopt routines that help you maintain balance and condition your hips and ankles for more arduous BJJ training in the future. But how do you go about strengthening your core and developing your sense of balance?

Here are the five most important strategies to consider when developing core strength.

Get the right equipment

If you are intent on improving your core strength, the first thing you should do is find the equipment that will help you reach your goals. You will be looking at tools such as stability balls and balance boards, which you can buy from a local fitness store or online. Prior to this, of course, you should be able to get an expert opinion on the types of tools you might want to use for your core-building workout plan.

Check with a PT

To be on the safe side, you should seek advice from a physical therapist and ask which core strength training programs would work best for your needs. A PT should recommend several ways to improve your core strength based on your current fitness level, goals and physical make up. They should be able to give you a few different routine options to keep things interesting.

Create a schedule

With some backing from your PT or personal trainer, you might want to figure out how you are going to break your program into manageable sessions. For starters, you might want to schedule a one-hour session every other day. This works great if you plan on an intensive regimen because it gives your body time to heal and rest. Alternately, you can workout 3-5 days a week on the days that work best for you but work different parts of your body each time so you aren’t overly stressing any muscle group.

Know which routines work best

Aside from picking the best schedule, it is also important to know which specific workout routines and techniques to adopt. Activities like split squats, side planks, and single-leg deadlifts are particularly effective in helping shape your upper legs and hamstrings, giving you an all-around leg exercise with massive benefits!

Core training is absolutely necessary before you take on more arduous workout routines. A strong core makes it easier for you to take your workout to another level!

About the author


Richard Presley

A purple belt in Brazilian Jiu-Jitsu, Richard is the owner and primary writer of Attack The back. Check out my About Me Page to learn more!

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