How to Do a Boxing Ab Workout

Boxers need powerful cores to survive in the ring. Building strong abdominal muscles can help a boxer to throw and withstand hard punches. Follow these steps for a good boxing ab workout.

Difficulty: Moderate

Instructions

Things You'll Need:

• Medicine ball

1. Do the catch and toss to strengthen your erectus abdominus and oblique muscles. Sit on the floor with your knees bent and your feet flat on the floor. Your partner should stand in front of you. Your partner should throw the ball into the center of chest; as you catch the ball lower your upper body. Throw the ball back to your partner as you return to sitting position. Do 20 and then switch places with your partner.

2. Crunch. Lie with your back on the floor and your knees bent. Your feet should be on the floor and your hands should be behind your head. Using your abdominal muscles, roll up until your shoulders and upper back are off the floor. As soon as you are sitting up, begin rolling back down slowly. Do 50 or as many as you can.

3. Add a twist to your crunch. As your lower back comes off the floor, bring your right elbow to your left knee. Roll down and repeat on the opposite side. Do 50 on each side.

4. Perform a hip raise with bent knees. Your feet should be on the floor, your knees bent, and your hands should be behind your head. Using your lower abdominal muscles, bring your knees to your chin. Then slowly lower them again until your feet are flat on the floor. Do 50.

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