Pumping: developing strength and flexibility with the help of jiu-jitsu exercises

In this complex we have collected several cool exercises from Brazilian jujutsuaimed at developing hip mobility and pumping the core muscles.

How to do the workout

The complex consists of the following exercises:

1. Combination with changing legs and rolling.
2. Push-ups and transition to the “crab”.
3. "Triangle" and "boat".
4. Reverse crunch with one knee release.
5. Twisting to the side touching the leg.

Set a timer and perform each exercise for 40 seconds, then rest for 20 and move on to the next one. Do three circles.

How to do the exercises

1. Combination with change of legs and roll

Sit on the floor and position your legs so that your left shin lies in front of your body and your right shin lies behind it. Then move your left leg forward and straighten it. Try not to touch the floor while doing this.

Now bend your left leg at the knee and place your shin in front of your body, and, on the contrary, straighten your right leg in front of you without touching the floor. Repeat the change of legs so that the left one is in front again. After this, remove it to its original position - behind the body.

Lean forward, placing both hands on the floor. Then pass your left one under your right, lower your left shoulder to the floor and roll over your back to the other side, keeping your legs bent at the knees.

After the roll, return to a sitting position. Now the right leg will be bent in front of the body, and the left leg behind it. Repeat the entire sequence on this side: moving your left leg forward, switching to the right, back to the left, bending and rolling.

2. Push-ups and transition to the “crab”

Stand in a prone position with your feet a little wider than usual. Perform a push-up until your chest touches the floor, and then simultaneously lift your right leg and left arm.

Step your leg forward, turn your stomach up and place your hand on the floor. Then return to the starting position in the same way, do a push-up and repeat the turn in the other direction. Continue until the end of the interval.

3. "Triangle" and "boat"

Lie on your back, stretch your arms above your head, lift your legs and keep them low from the floor. This is the starting position.

Raise your legs up and fold them into a triangle: place the ankle of one leg under the knee of the other and bend both limbs. Raise your pelvis higher so that your body weight remains on your shoulder blades and shoulders. At the same time, move your hands to your stomach.

Step into the boat again, then repeat the triangle, but now tuck the other leg. Alternate every other time.

4. Reverse crunch with one knee release

Sit on the floor, then roll onto your back and touch your feet to the floor behind your head. Lower your legs, sit down, place one foot on the floor, and place the shin of the other leg on the floor in front of your body.

Rise onto one knee, push your pelvis forward, stretching the front of your thigh. Then lower your pelvis back to the floor and repeat from the beginning.

5. Side crunch with leg touch

Lie on your back, bend your knees and place your feet closer to your pelvis. Stretch your arms above your head. Straighten one leg to the side without touching the floor with your foot, and reach it with your hands through your side. Return to the starting position and repeat on the other side.

Let me know how you like the workout. Did you manage to complete all the elements?