Boxing Ab Workout | 10 Exercises, 3 Rounds, 1 Strong Core

Written by
8fit Team @ 8fit
Boxing Ab Workout
Written by
8fit Team @ 8fit
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You might think boxing is all upper body, swinging those arms around for maximum impact. Not to downplay upper-body strength, but a boxer is nothing without a stronger core to help keep themselves stable and from which to generate their power.

Maybe you don't want to get into the ring yourself. We don't necessarily blame you. That said, boxing is a great strength and cardio workout.

Although any boxing workout will train your core, the workout below pays special attention to it with slips, kicks, and weaves coupled with traditional ab exercises. But if you're new to the sport, try this boxing workout for beginners first.

Otherwise, start warming up and get ready to duck those invisible punches!

Boxing Ab Workout

For this program, complete three rounds of the following exercises as fast as you can.

Slips | 30 seconds

1. Stand with left foot foward, right foot back, hands in fists to protect face
2. Bend the knees slightly, engage the core
3. Bend at waist to drop right elbow towards right hip
4. Come through center, bend at waist to drop left elbow towards left hip

Bob-weave | 30 seconds

1. Stand with left foot forward, right foot back, hands in fists to protect face
2. Bend the knees slightly, engage the core
3. Bob left: Squat and twist to the left, releasing back heel (imagine ducking under opponent's hook punch)
4. To weave right: Squat and twist to the right, returning to start position

Front kicks | 12 reps each leg, alternating

1. Stand tall, feet hip-width apart, fists up
2. Shift weight to one leg, lift opposite knee to hip-height
3. Lean torso back slightly to kick with heel
4. Return to start position, then kick with other leg

Side kicks | 12 seconds, alternating

1. Stand tall, feet hip-width apart, fists up
2. Shift weight to one leg, lift opposite knee to hip-height
3. Lean torso back slightly to kick with heel
4. Return to start position, then kick with other leg

Quadruped limb raise | 10 each side, alternating

1. Begin on hands and knees with shoulders directly above wrists, hips directly above knees and spine neutral
2. Straighten right leg out behind you and lift foot up to hip-level, at the same time left arm reaches forward to lift hand up to shoulder-height
3. Bring right knee and left hand back down, then do the other side

Plank with knee taps | 10 reps

1. Come into plank position with hands on the floor, toes curled under
2. Tense every muscle to keep body in a straight line from head to heels
3. Stay in plank with core engaged, bend the knees to tap the ground then straighten the legs

Russian twist, punching | 12 reps

1. Sit on floor with knees bent at 45ยบ and heels several inches above floor
2. Lean torso back and bring fists up
3. Rotate left, extend right arm for a crossing punch
4. Rotate right, extend left arm for a crossing punch

Toe tap | 10 reps

1. Lie on back with knees bent, hands at sides
2. Lift legs into tabletop with knees over hips and toes pointed
3. Hingeing from the hips, lower the toes towards the floor
4. Keep the back imprinted and core engaged to lift back to start position

Top tap with crunch | 10 reps

1. Lie on back with knees bent, hands behind head
2. Lift legs into tabletop with knees over hips and toes pointed
3. Perform one crunch, lifting shoulders up and back down
3. Hingeing from the hips, lower the toes towards the floor
4. Keep the back imprinted and core engaged to lift back to start position

Fast feet

1. Stand with feet wider than hips apart, hands in fists to protect face
2. Run on the spot, lightly and quickly

For more boxing workouts, from beginner to advanced, download the 8fit app.

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