Most grapplers understand the importance of a strong, resilient core for optimal movement and long-term performance on the mat.
I always recommend training your core like a box—with four sides: front, back, and both sides—and giving equal attention to each. But there’s one area that’s often overlooked and underdeveloped: the lower core.
Specifically, the lower fibers of the rectus abdominis—the bottom part of the six-pack—are weak and poorly connected neurologically in many athletes. This can lead to decreased performance, chronic tightness, and a higher risk of injury.
Here’s how to fix that—and why it matters.
Why the Lower Core Matters
Most athletes know how to train the abs: crunches, planks, even kettlebell and heavy club pullovers. But what often happens is an imbalance where the upper abs become overdeveloped compared to the lower.
The lower core plays a key role in:
-
Stabilizing the pelvis
-
Resisting spinal extension
-
Pulling the pelvis upward toward the ribcage
When it’s weak, the hip flexors take over to compensate. This creates pelvic imbalances, tight lower backs, hip issues—and potentially, pain and dysfunction that hold you back on the mat.
A weak lower core also means slower, sloppier transitions in BJJ. It’s essential for preventing your legs from being separated from your torso, like when playing guard, or for sitting up easily and efficiently to attack and transition from guard.
Here’s how to target the lower core.
Step 1: Release the Lower Core
Tight muscles are often weak ones. I discovered how tense my lower core was when I started rolling it out with a small massage ball. It improved my body awareness and released built-up tension.
Surprisingly, I found the left side of my lower abs were tighter than the right—something that was connected to years of nagging lower back pain.
Start with a soft ball, then work up to something firmer. Spend 2–3 minutes slowly rolling below the belly button. Focus on relaxing into it and breathing deeply.
Step 2: Activate with the 8-Point Plank
Once you’ve released the tension, it’s time to turn on the muscles, improving that mind-muscle connection.
The 8-point plank, taught to me by Jesse Salas of Foundation Training, changed how my core feels and functions entirely. It’s subtle but powerful.
Here’s how it works:
-
Drop your knees to the ground while maintaining plank position.
-
Drive your knees downward and slightly forward—this fires the lower abs.
-
Simultaneously, drive your elbows down and toward your knees—this lights up the entire rectus abdominis.
-
Breathe into your back ribs—expanding the backside of your body while bracing the front.
This move taught me how to engage both sides of my core while decompressing my spine—a major win for my low back health.
Step 3: Integrate into Movement
After a few weeks of rolling and activation, you’ll start feeling your lower core engage naturally during everything—from squats to walking.
But to fully integrate that strength into your performance, you need to train it under load.
Try these:
-
Slow Pull-Ups: Focus on lifting your pelvis with your lower abs at the start of each rep.
-
Isometric Knee-Tuck Pull-Ups: Hold your knees at 90° while performing controlled pull-ups. Your lower core has to work isometrically to stabilize while your upper body moves dynamically.
This is where lower core function meets full-body performance.
Final Thoughts
Strengthening my lower core has been a game-changer for both my back health and my performance in BJJ.
I feel stronger in transitions, more connected in scrambles, and better protected against injury.
Here’s the weekly protocol I recommend:
-
Roll out the lower core 2–3 times per week
-
Activate with the 8-point plank before every training session
-
Integrate lower core work into pull-ups and compound lifts at least twice a week
This simple three-step process has the power to transform your core function, reduce pain, and improve your resilience on the mat.
WHENEVER YOU’RE READY, THERE ARE 3 WAYS I CAN HELP YOU:
1. Start improving your BJJ durability and performance with Foundations of Rotational Strength.
2. Fortify your body for BJJ with this free course on BJJ Resilience.
3. Join the free weekly newsletter here.
