Building core strength is essential for conquering Ninja Warrior obstacles. In this post, we’ll walk you through four core progressions that will help you develop the core strength and control you need to tackle even the toughest challenges. These exercises are simple, require minimal equipment, and can be scaled to match your fitness level. Whether you’re a beginner or a seasoned ninja, these progressions will help you build a rock-solid core. Let’s get started!
Progression 1: Knee Tucks
The first exercise is all about building foundational core strength. Start by hanging from a bar (monkey bars work great!) and gently lift your knees toward your chest. The goal is to get your knees to at least 90 degrees or higher.
Pro Tip: If this feels easy, challenge yourself by slowing down the movement. Take 5 seconds to lift your knees up, hold for 5 seconds at the top, and then lower them slowly over 5 seconds. This controlled movement will increase the intensity and build endurance.
Progression 2: Knee-to-Elbow Crunches
Once you’ve mastered knee tucks, it’s time to level up. In this progression, you’ll crunch your knees all the way up to touch your elbows. This movement engages your entire core, especially your lower abs. Start by hanging from a bar, then lean back slightly while bringing your knees up to touch your elbows, then lower your legs back down with control. This exercise is a great way to build the explosive strength needed for dynamic Ninja Warrior moves. You can start with explosive movements, then slow down the movement as it becomes easier.
Progression 3: Toes-to-Bar
Ready for a bigger challenge? In this progression, you’ll lift your toes all the way up to the bar. This requires not only core strength but also flexibility and control. Start by hanging from the bar with your arms fully extended. Engage your core and lift your legs straight up until your toes touch the bar. Lower your legs back down slowly. This exercise is a staple in Ninja Warrior training and will help you develop the strength needed to generate a swing for big laches.
Progression 4: L-Sit Hold
The final progression is the L-Sit, an advanced core exercise that targets your entire midsection. Instead of bending your knees, you’ll keep your legs straight and lift them to a 90-degree angle in front of you. Start by hanging from a bar with your arms fully extended. Engage your core and lift your legs straight out in front of you, forming an “L” shape with your body. Hold the position for as long as you can, then lower your legs slowly.
The L-Sit is a true test of core strength and control. Start with short holds and gradually increase your time as you get stronger.
Let's Go!
By working through these four core progressions, you’ll build the strength, endurance, and control needed to excel in Ninja Warrior training. Start with the basics and gradually challenge yourself as you improve. Remember, consistency is key—before you know it, you’ll have abs of steel and the strength to conquer any obstacle!
Ready to put these exercises into practice? Join us at Steel Peak and take your Ninja Warrior skills to the next level. Whether you’re training for fun or competition, our expert coaches and state-of-the-art facilities are here to help you succeed. Plan your first visit to Steel Peak today!