The “core,” the group of muscles that make up the entire midsection of the body, is the most underdeveloped muscle group for most scholastic wrestlers. Training your core to become strong and stable will not only help to prevent injuries, but it will also give you the power you need for specific positions. The muscles in your core help you finish a takedown when you’re in on your opponent’s legs. They help you escape from your opponent when you’re on the bottom; and most importantly, these muscles help you get off your back to keep from being pinned.
It is critical to success for all wrestlers to develop their core strength. Before beginning an extensive strength training program — using free weights, medicine balls, and other types of equipment — you must first develop your core using your own body weight. This guide will break down several basic exercises that will help you establish a basic level of core strength.
V-Ups
All wrestlers should include V-ups into their training routine. V-ups work most of your core, but mainly develop your lower abdominals and hip flexors. Find a mat, carpet, or another soft area that you can use to do this exercise:
- Lie on your back with your arms extended above your head, and your legs extended with your feet together.
- Raise your legs and torso at the same time, forming the shape of a “v” with your body.
- Keep your legs and arms straight. Don’t bend your knees or elbows!
- Keep your buttocks in contact with the ground as you touch your toes.
- Lower your arms and legs, and return to your original position.
- Repeat 10-50 times to complete one set. Do this exercise in sets of 1-5.
Leg Raises
Leg raises are also another great exercise for the lower abdominals and hip flexors. This exercise is very similar to the V-up, except you do not use your upper body. Find a comfortable area to exercise and you’re ready to go:
- Lie on your back with your legs extended and your feet together.
- Place your hands under your buttocks with your palms facing down.
- Lift your legs off of the ground until the soles of your feet are facing upwards and your legs are completely vertical.
- Push your hips slightly upwards, reaching through the soles of your feet.
- Keep your feet together and do not bend your knees.
- Slowly lower your legs to their original positions.
- Repeat 10-50 times to complete one set. Do these in sets of 1-5.
Hot Tip: Use the Plank!
The plank position is one of the most underrated core exercises for beginning wrestlers. The plank, although not especially strenuous, helps to stabilize your entire core and build a base line level of strength.
To get into the plank position, start lying flat on your stomach. Place your forearms flat on the ground so that each hand is under its respective shoulder and pointed forward. Curl your toes on the ground and keep your legs straight. Raise your body so your weight is being supported by your forearms and toes. Keep your feet together in this position. Tighten your core and buttocks to gain the greatest benefit of this exercise. Hold this position for 30-60 seconds.
Supermans
Your lower back is a critical part of your core, and “supermans” help to target this group of muscles. This exercise helps to strengthen your abdominals, as well as your gluteals and hamstrings. Find a spot on the ground to begin this exercise:
- Lie on your stomach with your arms extended forward with your palms facing down.
- Keep your legs extended with your feet together.
- Slowly raise your legs and arms off of the floor simultaneously, while keeping your pelvis in contact with the ground. Continue raising your legs and arms until you cannot raise them any higher.
- Try to keep this motion slow and smooth; don’t pull or jerk.
- At the top of the motion, hold the position for 10-60 seconds for one set. Complete 1-10 sets for this exercise.
Side Crunches
Side crunches specifically target your obliques, but also help to strengthen other parts of your abdominals and lower back. Find a place on a mat, a carpeted area, a patch of grass, or another soft area to begin:
- Lie on your back.
- Bend your knees and turn your hips in one direction. Both of your knees should be together and pointing the same way. If you have turned your hips to the right, the outside of your right leg will be touching the floor.
- Use your opposite-side hand to reach behind your head. So, if you’ve turned your hips to the right, use your left hand to grab behind your head. Relax your other arm at your side; you won’t be using it.
- Raise your upper body off the ground and with the arm that’s behind your head, try to touch your elbow to the same-side hip.
- Return to the original position with your back flat on the ground.
- Repeat this motion 10-25 times, and then switch sides to complete one set. Complete 1-5 sets, alternating between each side.
Get Started
Establishing a strong core is important for all wrestlers, as it ensures that they are physically able to compete at a high level. Overall, you will be stronger and more agile because you have greater control over your midsection. You will also be more resilient to injuries, such as pulls and tears, to your abdominal muscles. Once you establish a baseline level of core strength for yourself, continue to build your strength by checking out our guide, Medicine Ball Core Workouts for Wrestling. Now go out and get strong!
