Core Training
3 exercises. 10 minutes continuous. Build a body that moves better, stays strong, and lasts longer.
More Than Six-Pack Abs
Many people believe that getting a six-pack comes from doing hundreds of ab exercises — but that is a myth. Visible abs are mostly related to nutrition and how many calories you burn throughout the day.
However, building a strong core is still extremely important. The core stabilizes the entire body. It supports balance, protects the spine, improves posture, and allows you to move with more control and power.
The goal of this section is not just to look good, but to build a body that functions well, moves better, and stays strong over time. Strength and appearance are not the same thing. Real training focuses on building strength, stability, and control.
In capoeira, your core is the engine of every movement — the ginga, the esquiva, the au, the kick. A weak core means slower movement, less control, and higher injury risk. Train it consistently and you will feel the difference in every class.
Watch & Follow Along
Press play and follow the full core session. All 3 exercises are demonstrated with coaching cues.
The 3 Exercises
Perform all 3 exercises continuously for 10 minutes with as little rest as possible. Rotate your sit-up variation each session to train different parts of the core.
Choose one abdominal exercise you like. Change the variation each session to train different parts of the core — crunches, bicycle, V-ups, leg raises, and more.
Hold a plank position — forearms or straight arms — to develop deep core stability and endurance. Keep your body in a straight line from head to heels.
A hollow body / bow hold to strengthen the entire core while building control and tension through the body. Lie on your back, lift arms and legs, and hold the shape.