boxing abs exercises

Boxing Abs Exercises: Why Core Strength is Key to Success in the Ring

Boxing is a physically demanding sport that requires a combination of speed, power, and endurance. But one key aspect of the sport that is often overlooked is the importance of a strong core. This is where Boxing Abs Exercises routine comes in. A well-designed ab workout can help you increase your power, stability, and overall performance in the ring. In this article, we’ll cover why the abs are so important for boxers, and provide you with a weekly ab routine to help you develop the core strength you need to excel in the sport.

Why are Abs Important for Boxers? Your abs play a crucial role in your overall performance in the ring. They act as a bridge between your upper and lower body, helping you transfer power from your legs to your upper body when you punch. A strong core also helps you maintain stability and balance, which is essential when you’re moving and dodging punches. Finally, having strong abs can help you absorb the impact of punches, reducing your risk of injury.

Weekly Ab Routine for Boxers. Here’s a weekly ab routine that you can follow to help develop the core strength you need for boxing. Remember, it’s important to start with a warm-up and stretch before you begin your workout, and to cool down and stretch afterwards.

Boxing abs 4-week workout program

Run through the program below for 4 weeks. When you’re done, increase the number per set, so you keep challenging yourself!

Week 1

Day 1: Plank (3 sets of 30 seconds each)
Day 2: Russian Twists (3 sets of 20 reps)
Day 3: Leg Raises (3 sets of 20 reps)
Day 4: Rest
Day 5: Side Plank (3 sets of 30 seconds each, per side)
Day 6: Medicine Ball Sit-Ups (3 sets of 20 reps)
Day 7: Rest

Week 2

Day 1: Plank (3 sets of 30 seconds each)
Day 2: Russian Twists (3 sets of 20 reps)
Day 3: Leg Raises (3 sets of 20 reps)
Day 4: Rest
Day 5: Side Plank (3 sets of 30 seconds each, per side)
Day 6: Medicine Ball Sit-Ups (3 sets of 20 reps)
Day 7: Rest

Week 3

Monday:

3 sets of 15 reps of hanging leg raises
3 sets of 20 reps of Russian twists with a medicine ball
3 sets of 20 reps of seated leg tucks

Tuesday:

3 sets of 20 reps of bicycle crunches
3 sets of 20 reps of side planks (hold for 30 seconds on each side)
3 sets of 20 reps of mountain climbers

Wednesday: Rest day

Thursday:

3 sets of 20 reps of reverse crunches
3 sets of 20 reps of weighted Russian twists
3 sets of 20 reps of V-ups

Friday:

3 sets of 20 reps of plank to push-up
3 sets of 20 reps of side bends with a dumbbell
3 sets of 20 reps of flutter kicks

Saturday: Rest day

Sunday:

3 sets of 20 reps of leg raises with a medicine ball
3 sets of 20 reps of oblique crunches with a medicine ball
3 sets of 20 reps of scissor kicks

Week 4:

Repeat week 3 exercises, but aim to increase the number of reps or sets with 30%.

Instructions for the beginner

Plank: Get into a push-up position, but instead of lowering your body to the floor, hold yourself up in a straight line, with your elbows bent at 90-degree angles. Hold the position for 30-60 seconds, then rest and repeat.
Russian Twists: Sit on the floor with your legs bent, feet flat, and hold your hands together in front of your chest. Twist your torso to the right, then to the left, in a slow and controlled motion. Repeat for 20 reps.
Sit-Ups: Lie on your back with your knees bent, feet flat on the floor, and hands behind your head. Keep your head and neck relaxed as you sit up, using your abs to lift your torso toward your knees. Lower yourself back down, one vertebra at a time, and repeat for 20 reps.
Mountain Climbers: Get into a push-up position, then bring one knee toward your chest as you jump forward. Jump back to the starting position, and repeat with the other knee. Repeat for 20 reps on each side.
Leg Raises: Lie on your back with your legs extended straight up, hands on the floor beside your hips. Keep your legs straight as you lift them up until they’re perpendicular to your body. Lower them back down, one vertebra at a time, and repeat for 20 reps.

These exercises will help to target your rectus abdominis, oblique, and transverse abdominis muscles, which are important for stability, power, and endurance in the ring. Perform the exercises 2-3 times a week, and always be sure to stretch your abs and back before and after each workout.