The Best Jiu Jitsu and MMA Bodyweight Exercises

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What is Jiu Jitsu & MMA?

Jiu Jitsu and Mixed Martial Arts (MMA) are two of the world's most popular combat sports. Jiu Jitsu is a Japanese martial art that focuses on grappling, joint locks, and submission holds. MMA combines elements of both traditional martial arts and modern combat sport techniques such as striking, takedowns, and ground fighting to create a unique style.

The main goal in Jiu Jitsu is to take an opponent to the ground and control them through various submissions or force them into submission with a joint lock or chokehold. In MMA, however, fighters are allowed to use a variety of strikes while attempting takedowns both on their feet as well as when on the ground. This makes it one of the most dynamic fighting styles available today. The Jiu Jitsu GI (also known as a kimono) plays an important role in the success of any BJJ practitioner. The uniform is designed to provide protection and durability during training and competition.

Fighters draw from different martial arts disciplines such as Boxing, Kickboxing, Judo and Muay Thai for their strategies in MMA competitions.

Are you looking to strengthen and condition your body for MMA or jiu-jitsu? Bodyweight exercises are an excellent way to do so without the need for equipment. In this article, you will find some of the best bodyweight exercises specifically tailored to these martial arts. You will learn which exercises work best for developing strength, endurance, and agility in order to build a solid physical foundation for your martial arts practice.


Strength Exercises: Push-Ups, Pull-Ups

Push-Ups and Pull-Ups are two of the most popular strength exercises for both men and women. They are simple to do, require no equipment, and can be done almost anywhere. Both exercises target multiple muscles in the upper body including your chest, shoulders, back and arms.

Push-Ups are a classic exercise that involves pushing up from a prone position with your core engaged. To perform a Push-Up correctly, begin with your hands shoulder width apart on the floor with your feet hip width apart. Lower your torso towards the ground before pushing back up to starting position. Push-Ups can also be modified for easier or harder variations depending on fitness level.

Pull-Ups are slightly more challenging than push-ups as they require gripping onto something stationary above you such as a bar or tree branch.


Core Exercises: Planks, Crunches

Core exercises are an important part of a comprehensive fitness plan. Planks and crunches are two of the most popular core exercises that can help strengthen your core muscles, improve balance and posture, and increase overall strength.

Planks are one of the most effective core exercises that can be done anywhere with no equipment needed. They work all major muscle groups in your abdomen as well as other muscles in your back, arms, legs, chest, and shoulders. To do a plank correctly you will need to start by getting into a pushup position on the ground with your hands directly below your shoulders and feet together. Keep your body straight from head to toe without arching or sagging in any area for 30-60 seconds while maintaining proper form throughout the exercise.


Power Exercises: Plyometric Jump Squats

Plyometric jump squats are power exercises that can help you to build strength and explosiveness. They involve explosive, plyometric movements that target your lower body muscles as well as other important muscle groups in your body. Plyometric jump squats are a great way to increase the strength and power of your legs, hips, and glutes while also engaging core stability muscles.

To perform this exercise correctly, begin standing with your feet slightly more than shoulder-width apart. Flex your knees and hips to lower yourself into a wide squat position while keeping your back straight. Then explode up out of the squat position as high as you can while extending both arms above your head at the same time. Then land gently back into the starting squat position before repeating for desired reps or sets.


Agility Exercises: Jump Rope, Burpees

Agility exercises are a great way to improve strength, coordination and overall fitness. Jump rope and burpees are two popular exercises that require minimal equipment, making them ideal for both beginner and advanced athletes.

Jump rope is an effective exercise to improve cardiovascular health while also strengthening the legs and arms. It starts with finding the right length of rope; most require a square knot to adjust length. Once the appropriate size is established, begin by jumping on alternating feet in a steady rhythm. To gradually increase difficulty, try counting down from 30 seconds or increasing speed. Variations include crisscrossing arms while jumping or hopping on one foot at a time.  

Burpees also provide a full body workout by engaging every muscle group from head to toe with each rep.


Balance Exercises: Single Leg Squats        

Single leg squats are an effective balance exercise that can be used to help improve physical fitness and strength. A single leg squat is a dynamic movement that works the lower body, core, and balance system all at once. It helps to strengthen the muscles of the hip, glutes, quads, and hamstrings while also increasing agility and stability in the ankles and feet.

To perform a single leg squat correctly, begin by standing on one foot with your other foot slightly behind you. Make sure your toes are pointed forward and your back is flat as you descend into a squat with your hips going back behind you until your thigh is parallel to the floor. Be sure to keep both legs straight during this movement: try not to let either knee over-extend or sag inwardly towards each other. Keep the focus on proper form throughout all repetitions for maximum benefit from this exercise!



Jiu Jitsu and MMA bodyweight exercises offer a convenient and effective way to improve your fitness level. Not only are these exercises great for building strength and muscle tone, but they also provide mental discipline and help with focus. Such exercises can be easily incorporated into a routine on a daily basis. Furthermore, these workouts can be done at home or in the gym without the need for expensive equipment. With proper form and dedication, anyone can reap the benefits of these versatile exercises. So why wait get you first BJJ GI now!

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