A trained core is essential for MMA and all forms of martial arts and grappling. Bruce Lee's abdominal training is the best of both worlds. It produces a powerful explosive core and will chisel out your abs. Bruce always sought out the best exercises for strength and speed to make himself better. Over the years of training, Lee understood that all movement is generated from the center, the hips and the core. Your abdominals are the source of power to kick, punch, jump, and run. The spine also uses the core for stability.
The core is so vital that Bruce Lee trained them every day. His purpose was not to crush but stimulate them to be stronger over time. I don't know of anyone who trained their abs more than Bruce. I also don't know professionals who are as fast and explosive as Bruce. Even Bolo Yeung, who doubted Bruce Lee's strength, said Bruce is not just quick and explosive but strong. So, I believe if Bruce's main focus of power and explosiveness was his abs, then maybe we need to look into it.
You can train your abs every day. They are constantly used when sitting, standing up, walking, running, strength training, or doing martial arts. Their strength is based on tension and stability that initiate explosive movements. You can train strength and slow-twitch muscles one day and fast-twitch muscles and explosiveness another. Training every day is ok. It just depends on the intensity and how you do it. You cannot train explosive every day.
The Key To Bruce Lee's Athleticism: Core Stability
1) Train your movements fast and concentrate, focus, and feel the quality of each rep. Do not just do mindless movement. If you just move mindlessly, then your abs will not develop effectively.
2) When you cannot do any more reps, continue by doing short burst half reps. Bruce believed that these short bursts caused more separation and development when the abs burned.
5) The abdominals and waist region coordinate all body movements and act as the center or generator. Therefore, you can promote the ability to control the body's action and master your will more easily.
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6) The proper way of doing a sit-up is not just going up and down, but to curl yourself up, to curl yourself back up, like rolling up a roll of paper.
Lee believed the food you ate is what produces the thickness and esthetics of your abs. So, he always ate the proper nutrition and had a solid diet free of starches, sugars, fried foods, and alcohol.
Bruce used high reps and till exhaustion like waist twists, static isometric contractions like dragon flags, and short bursts after exhaustion to train his abdominals. Using all three methods developed Bruce's defined explosive core. So, the strength of their stability leads to generate tension rapidly to kick or punch explosively. The abs are constantly working to stabilize your spine, so they need to be fatigue resistant.
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The abdominal training pointers and exercises are referenced from the book Bruce Lee: The Art of Expressing the Human Body by John Little.Bruce Lee Ab Workout How to Build Legendary Six-Pack Abs Like Bruce Lee (with Pictures) January 7, 2019July 30, 2018 by
Bruce Lee’s six-pack abs are one of the greatest prominent features on his physique. The Bruce Lee ab workout was designed in order to get the best abdominal development that he can obtain to supplement his martial arts and fitness training.
Having a strong core was fundamental for Lee’s success in martial arts and strength training—the visually appealing, rock-hard six pack abs was only added benefit.
Best Ab Workout At Home
His waist was with perfectly layered abdominals as well as highly defined serratus and intercostal muscles. Lee was justifiably proud of his abdominal development, for it represented almost a lifetime of sacrifice and denial at the dinner table and tremendous dedication in the gym.
Bruce put a great emphasis on working on his core muscles because he believed that the human body is “the greatest target and the least mobile.” In theory, he believed the more muscles you develop around your stomach and abdominal area, the more efficient you are at taking more blows. In addition, Lee also built his wide lats to be somewhat of a shield for his back.
Bruce Lee formulated his own ab workout routine after studying books and bodybuilding guides to find the best exercises he could find for developing a strong core.
The Workout Routine Of Bruce Lee
He chose 5 ab exercises that he found to be the best for ab development, thickness building, and overall strengthening of the abdominal muscles.
Bruce Lee’s ab workout is basic, consisting of only the most fundamental ab exercises that can get the job done. It was Bruce’s tenacity and unhuman-like hard work that made his abs workout different.
It was Bruce Lee’s repetition count that made his ab routine not for the faint of heart. Bruce Lee did hundreds, and often times, thousands of repetitions of ab exercises for many sets of each abs workout. Also, noted in Lee’s daily workout routine is that he worked out for 7 days straight while performing ab exercises every day.
Hardest Core Exercises Part I: Dragon Flags
Along with Bruce Lee’s full body workout, he achieved a body that some people can only dream to have—a thin waistline that showcased his well-defined abs, aesthetic V-taper upper body, and along with his developed lats, chest, and shredded shoulders.
Bruce Lee did these 5 basic abs exercises to build his core and to develop his six pack abs. The number of days he trained his abs are not exactly known, only because he would train his abdominal muscles and core on any given day.
The training equipment that Bruce Lee used for his ab workouts is standard workout equipment that is useful for the gym and outside the gym. Bruce would typically train at home, sometimes in front of the TV set.
Bruce Lee's 3 Minute Workout
One of the most common ab exercises that exist. Bruce Lee performed his own version of the sit up, which targeted his upper abdominal and intercostal muscles.
To perform Bruce Lee’s version of the sit up, you will need an abdominal board or a slanted board. Once you’re on the board and safely secured, slightly bend your knees and move your torso upward until you touch your chest against your knees. Hold the contraction for a few seconds and lower your torso back to starting position.
A more advanced variation of this exercise is putting both hands behind your head and when you move upwards with your torso, touch one elbow with the opposite knee and repeat for each side. According to Bruce Lee, adding variations to the setup like twisting will boost the effectiveness of this exercise.
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While lying flat on the bench, firmly grasp the underside or back bottom portion of the bench, elevate the legs about 18 inches pass parallel and slowly lower your legs back down.
An advanced version of the leg raises exercise that Bruce Lee performed was on a chin-up bar, where he would hang onto the chin up bar and lift his straighten legs up to a 90 degrees angle and back down.
Bruce Lee performed the twist exercise in order to build his oblique muscles and to which also developed his strong, lean waist.
Dragon Flag Exercise: Bruce Lee's Ab Exercise Of Choice
To perform this exercise, you will require a long stick or light bar to put behind your neck. Stand up in a straight stance and position the bar behind your neck with both hands firmly grasping each side of the bar. Bend your torso downward as far as you can and touch the right end of the bar to your left foot and reverse with the left side of the bar and right foot. Repeat this exercise until exhaustion. The number of repetitions that Bruce Lee determined was effective for this workout was 50.
The primary goal of the frog kick exercise is to stretch and tighten the lower abdominals. Also an excellent exercise for developing the most difficult area of a six pack abs. To perform this exercise, hang on a pull-up bar and while your knees are bent, lift your legs up against your chest and back down.
Side bends primarily targets the oblique muscles and strengthens the sides of the abdominals. Bruce Lee’s philosophy on working his core and abdominals is to work on every area and section of that abdominal muscle group just like he would for any other muscle group. Side bends are crucial in the Bruce Lee ab workout to fully exhaust the obliques and completely develop the outer side portion of the abdominal muscle.
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To perform this exercise, you will require a dumbbell to hold on either side of your body when doing this exercise. With your feet firmly planted to the floor, stand in a straight position and grab one dumbbell on one hand. Bend your torso towards the side that you are holding the dumbbell and feel a tight contraction on the side of your abdominals. Slowly move back to starting position with the dumbbell slowly coming up. Repeat this step for 5 to 20 repetitions on each side for 4 sets.
Bruce Lee believes in working fast but keeping a steady mindset. When performing ab exercises, go at a quick pace but also concentrate.
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