BJJ Core Training
Build the anti-rotation, compression, and stability your game demands. These exercises develop the core strength for maintaining position, resisting sweeps, and powering through transitions.
By Difficulty
All Core Training Exercises sorted by difficulty
Dead Bug
The dead bug trains core stability by alternating arm and leg extensions while lying on your back. T...
Plank
The plank is the foundational isometric core exercise that builds endurance in the muscles that stab...
Bird Dog
The bird dog extends opposite arm and leg from an all-fours position, building core stability and sp...
Pallof Press
The Pallof press is an anti-rotation core exercise that forces the core to resist rotational forces ...
Hollow Body Hold
The hollow body hold is a gymnastics fundamental that builds isometric core strength by holding a cu...
Side Plank
The side plank targets the obliques and lateral core stabilizers by holding a sideways plank positio...
Russian Twist
The Russian twist involves rotating the torso while seated with feet off the ground, targeting the o...
Bicycle Crunch
The bicycle crunch combines a crunch with alternating knee drives and torso rotation. This dynamic m...
Leg Raise
The lying leg raise targets the lower abdominals by lifting straight legs from the floor while lying...
Landmine Rotation
Landmine rotations involve swinging a barbell anchored at one end from side to side in a controlled ...
Bear Crawl Hold
The bear crawl hold is a static isometric position where you hover on all fours with knees 1-2 inche...
Medicine Ball Dead Bug
Adding a medicine ball squeeze between hands and knees intensifies the standard dead bug by creating...
Reverse Crunch
The reverse crunch targets the lower abdominals by curling the hips off the floor toward the chest. ...
Cable Anti-Rotation Hold
The cable anti-rotation hold involves holding a cable handle at chest height with arms extended, res...
Prone Plank March
The prone plank march involves alternating between forearm and high plank positions in a controlled ...
Ab Wheel Rollout
The ab wheel rollout is an advanced anti-extension core exercise that challenges the anterior core t...
V-Up
The V-up is a dynamic core exercise where you simultaneously lift your legs and torso to form a V-sh...
Hanging Leg Raise
The hanging leg raise targets the lower abdominals and hip flexors by raising the legs while hanging...
Suitcase Deadlift
The suitcase deadlift is a single-arm deadlift that creates massive anti-lateral flexion demand on t...
Stir the Pot
Stir the pot is a stability ball plank variation where you make small circles with your forearms. Th...
Plank Pull-Through
The plank pull-through involves pulling a kettlebell or dumbbell from one side to the other while ma...
Renegade Row
The renegade row performs alternating single-arm rows from a push-up position, demanding extreme ant...
Suspension Trainer Fallout
The suspension trainer fallout replicates the ab wheel motion using a TRX or similar system. Extendi...
Body Saw
The body saw is an advanced plank variation where you shift your body forward and backward while mai...
Copenhagen Plank
The Copenhagen plank is a side plank variation with the top leg elevated on a bench, creating intens...
L-Sit Hold
The L-sit hold involves supporting your body weight on your hands with legs extended straight in fro...
Turkish Get-Up Core Focus
The Turkish get-up performed with intentional core focus emphasizes the anti-rotation and stability ...
GHD Sit-Up
The GHD sit-up uses a glute-ham developer bench to perform a full-range sit-up with hip extension at...
Dragon Flag
The dragon flag is an advanced core exercise where you lower your entire body from a vertical positi...
Hanging Windshield Wiper
Hanging windshield wipers involve raising your legs while hanging and rotating them side to side in ...
Track Your Core Training
Log your core training sessions alongside your BJJ training. MatTime gives you a complete picture of your athletic development.