Since my hernia surgery in 2023 and my subsequent recovery from my hip flexor strain, I’ve had to rethink how to train my core for Brazilian Jiu Jitsu. Not wanting to strain the area where I had my surgery, yet realizing the need for a solid core to support the needs of BJJ, I took stock of the various available exercises so that I could have a list of “go to” core exercises to use to better protect support myself for the demands of Jiu Jitsu. The list below is by no means comprehensive, but should offer some solid options for those looking for alternatives to sit-ups and crunches.
I’m not a huge fan of sit-ups and crunches as they’re not the most efficient ways to strengthen the core, and they do so with a higher degree of risk than many other movements. I could make an argument for doing sit-ups as they mimic many movements used for playing bottom guard, but I would also argue that the best way to train those movements is to just drill more bottom guard and use more efficient exercises to train the core.
Loaded Carries
By far, loaded carries are one of my favorite core exercises. They place minimal strain on the body in general, they work the core very well, there are many variations, and they’re simple as heck. Just pick up a weight and walk with it. It doesn’t get any simpler than that! You can vary these in a number of ways, such as by using a heavy dumbbell or kettlebell in each hand and walking with that. You can also hold a kettlebell in the rack position, alternating sides. This will work your core from a different angle and will help train more cross-body stabilization.
One of my favorite ways to do the loaded carry is to do the Dan John Six Point Carry. The best way to do this is to use a single kettlebell. Start by walking while carrying the kettlebell in the overhead position, then switch to the rack position, then switch to holding it by your side. Then repeat on the other side. You could do this for time, distance, or simply until you fatigue.
Planks
Most BJJ practitioners already know the plank, and are familiar with many of the variations. This isometric exercise is one of the most efficient core workouts. For BJJ, I like to emphasize more dynamic movements, but the plank still targets the core incredibly efficiently, and there are plenty of dynamic variations that can be incorporated as well.
Triangles
Every BJJ practitioner knows how to drill triangles in a solo drill, and these are an excellent core workout. While the movement is similar to a sit-up, I like the triangles because of their functional nature. At least you’re also practicing your triangles while doing these, and they also offer mobility benefits.
Kettlebell Swings
The top part of a kettlebell swings is basically a standing plank, and given the myriad of other benefits of the swing, why wouldn’t you do these? They also provide a fantastic cardio workout, train the whole posterior chain, and train the hip hinge movement.
Turkish Get Up
While I don’t believe that the Turkish Get Up (TGU) is the most efficient exercise for training the core, it does target the area in a variety of ways. Because the TGU has so many other benefits and targets the core from a variety of angles, I feel compelled to include it here.
Hundreds
This core exercise comes from Pilates and it truly torches the core. I don’t believe that Pilates is discussed enough in the combat sport world, and it really should receive more attention. Practicing Pilates trains the practitioner to be more in tune with their body and to be more aware of discrepancies between the sides, allowing us to correct our form and posture. Also, in Pilates there’s an emphasis on only doing as many reps as we can perform perfectly, which carries over into all of our other athletic pursuits and training modalities.
Summary
I could easily list another five or six additional core exercises, but the above are some of my favorite alternatives to sit-ups and crunches.
