Page 247 - Muay Thai Training Exercises

A–C: The beetle.

Strengthening:
++ Front abdominal muscles
+ Lateral abdominals, shoulder, lower back, front
thigh muscles

Starting Position
Lie on your stomach with your shins resting on an
exercise ball. Shift your weight to your lower arms so that
your elbows are below your shoulder joints. Tense your
abdominal muscles and glutes.

Execution
Push your upper body up until your back is straight and
your legs are stretched. Tense your lower legs and elbows
against each other, and concentrate on the activity of your
abdominal muscles. Depending on your performance level,
hold the ending position for twenty to sixty seconds. Make
sure your breathing is even and that your back isn’t
hollow. Static execution over several seconds corresponds
to one set of dynamic exercises.

Variants
Advanced athletes can support themselves with their toes