Top 10 Best Boxing Abdominal Workout Tips For You
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.
1. Get Familiar with a Medicine Ball
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:
- Russian Twist: From a seated position, keep your legs out in front of you bent at a slight angle as you hold the medicine ball outward. Twist from side-to-side.
- Toe Touches: Lie on your back with your legs extended straight up. Hold the medicine ball out above your head with your arms straight. Without bending at the elbows, lift your arms and torso to touch the ball to your toes.
- Mountain Climbers: Enhance the standard mountain climber routine by placing your hands on a medicine ball. You’re forced to maintain your balance on the ball, increasing the impact of the exercise.
- Sit–up & Throw: While holding a medicine ball, perform a routine sit-up. However, once you get to your knees, throw the ball either at a wall or to a partner if you have one. Catch the ball so you have it when you lie back down.
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.
2. Plank Often
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.
- Standard Plank: The typical plank has you resting on your forearms. To start, assume the regular push-up position, but go with your elbows on the ground. Hold for as long as you can. Many people start at either 15 or 30 seconds and work their way up as they get stronger.
- Side Plank: A side plank requires you to use just one arm. Like with a standard plank, you’ll be on your forearm, and you’ll raise your hips in a straight line. There are a few variations of the side plank depending on how advanced you are. You can lift an arm and a leg, forcing your core to work harder. Alternatively, you can introduce a stability ball, using that as your arm support. The instability will push your core muscles to react and work hard.
- On-the-Ball Plank: Using a stability ball, place your feet on the ball and your hands on the ground as if you were in a push-up position. Keep your core tight, your back straight, and hold the plank.
- Plank to Superman: This is another that requires a stability ball. Assume the plank position with your feet on the ball and your hands on the floor. Bring your legs toward you without bending them. The stability ball should roll with your legs.
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.
3. Use the Pull-Up Bar
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:
- Hanging Knee Raises: While hanging from the bar, keep your legs tight together and tuck your knees up to your chest. Do this slowly and in a controlled manner. Repeat as often as you can.
- Hanging Leg Raises: This forces you to work on control as well as maintaining your grip. Hang from the bar and raise both legs together in front of you until they’re parallel to the floor. Hold for a second and lower. If you want to push yourself, try raising your legs until your toes hit the bar. Keep your knees straight and focus on not using up a lot of momentum.
- Hanging Crunches: Hang from the bar with your knees and lock your hands behind your head. Lift up toward your knees, but just enough to engage your abdominal muscles.
- L-Sits: These are much like hanging leg raises. Once you raise your legs though, hold the position for as long as you can before lowering.
4. Utilize the Stability Ball
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.
5. Squat Away
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.
6. Remember Your Floor Work
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:
- Leg Raise: Simple, yet effective. Just slow raise and lower your legs, keeping them straight and together.
- Jackknife Sit-ups: Lie down flat on your back with your arms on either side of you. Extend your arms straight back so that they’re behind your head. Raise your arms and legs simultaneously to meet in a jackknife position. You’ll know you’re in the right position when you’re balancing on your bottom.
7. Try Some Swimming
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.
8. Barbell Work
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.
9. Add Some Resistance Bands
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.
10. Go for the Heavy Bag
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.
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