Every boxer knows that the power behind each strike comes from a strong core. That’s why it’s important to properly train your core. Not only does it help boxers deliver a hit with greater strength, but it also helps build endurance so they can take a blow to the midsection better.
In order to get a powerful core, you should develop a good boxing abdominal workout. To help with that, we’ve gathered 10 of the best tips that should see you boasting a solid, strong midsection in no time.
Using a medicine ball can improve numerous areas of your body, especially your core. Below are just a few workouts you can think about implementing the next time you train:
You can also use a medicine ball to better your abdomen’s punch resistance. To do this, you will need a partner. Have them throw the medicine ball at your midsection, but be sure not to catch it. Let it bounce off your abdomen and into your hands. This will stimulate a punch. Start with a lightweight medicine ball and work your way up to something heavier if you’re new at it.
The plank is an excellent boxing abdominal workout as it builds isometric strength. Plus, there are numerous of variations you can do, and you can perform them just about anywhere. Most of them don’t require any equipment either.
It’s important that you remember to keep your head aligned with your spine while you plank. Don’t arch your back or allow your hips to drop. Since planking can help your posture as much as your muscles, it’s important to maintain proper form.
The age-old pull-up bar is the perfect, versatile tool that everyone should have in their arsenal. It may take some getting used to, but once you do, there are endless amounts of exercises you can do on them that can take your abdominal training to the next level:
We’ve mentioned previously how to use the stability ball to change up a typical plank. A stability ball can be used to enhance other exercises. For instance, turn a traditional sit-up into something more powerful by doing it on the ball. Balancing on the ball while performing a sit-up builds the stability strength of your abdomen muscles. Also, it can help ease lower back pain.
Squats: either you love them or you hate them. They are a killer ab exercise though. There’s no denying that. You can perform it with or without equipment. Regardless, keep your back straight and your core tight to achieve the maximum results.
Beyond the plank, there are plenty of exercises you can do on the floor that can strengthen those abdominal muscles. Here are two examples to get you started:
Swimming is a great full-body workout that anyone can benefit from. For strengthening your abdominal muscles, you can perform many exercises you’d do outside the water. You can do leg lifts by using the pool wall. To do this, you’d hoist yourself out of the water so you’re resting on the deck by your forearms. From there, you’d do the typical leg lifts, keeping your legs straight and together.
Exercising in the pool is great as you get to push against the resistance of the water, forcing your muscles to work harder.
Weighted exercises can do wonders when it comes to boxing abdominal workouts. A great one is the Barbell Rollout. It’s another simple, valuable exercise. Get on your knees with your barbell in front of you. Just roll your upper body forward and back while gripping the barbell. Keep your arms and hips straight. You can use heavier plates to increase the intensity levels.
Resistance bands add variety and intensity to your workout routines. You can add them to a number of the exercises we’ve mentioned here and more to challenge yourself. The jackknife, for example, is a great workout to implement a resistance band.
Even better about these bands is that they come in varieties, allowing you to further mix up your workouts. You can apply different levels of tension depending on the exercise.
It may seem like a given, but a great way for boxers to work on their abdominal muscles is by hitting the heavy bag. To do this, you have to have the right punching bag. One weighted about 80lbs or so is a good weight. It’s heavy enough for resistance and to keep from swinging too much, but not too heavy that it’ll cause injury.
When you use the heavy bag, you have to remember you’re using it for your core. Meaning, you have to focus on technique. Keep your stance correct at all times to be sure you’re engaging the right abdominal muscles with each strike. The heavy bag won’t work your abdomen as much as some other techniques, but it’s good to implement as an additional exercise as long as it’s done right.
The best results you get by using mixture of our best boxing abdominal workout tips.
Jason Maine is the founder of FullContactWay, a blog dedicated to provide best martial arts advice and information. Jason helps his readers with martial arts training by sharing personal tips and thorough research.
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