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Boxing Abdominal Workouts

author image Joshua McCarron
Joshua McCarron has been writing both online and offline since 1995. He has been employed as a copywriter since 2005 and in that position has written numerous blogs, online articles, websites, sales letters and news releases. McCarron graduated from York University in Toronto with a bachelor's degree in English.
Boxing Abdominal Workouts
Man hitting punching bag. Photo Credit Jupiterimages/Goodshoot/Getty Images


Boxers are combat athletes who are known for lean, muscular bodies and optimum cardiovascular conditioning. The abdominal muscles of a boxer must be conditioned to withstand a tremendous amount of punishment. Boxers typically engage in strenuous abdominal workouts to keep their abs strong and ready for action.


Situps are a classic boxing exercise, designed to develop strength in your midsection in order to take a punch. You can perform the standard straight up-and-down type of situp, you can add punches as you reach the top of the movement or you can use a slant board or incline bench to make it more difficult. Whichever form you try, don’t pull on your neck as you lift yourself up.

Hanging Leg Raise

The hanging leg raise works your lower abs. Most boxing gyms have a chin-up bar, which you can grab onto with an overhand grip. Let your arms hang straight, bend your knees and slowly raise your knees up toward your chest, then lower them. You can incorporate a twist near the top of the move to work your obliques at the side of your abdominals.

Medicine Ball

The medicine ball is also a classic tool to strengthen a boxer’s abdominals. You can perform different types of twisting motions or lie on the floor, holding the ball between your knees and lifting it toward your chest. With a partner, you can lie on the floor and have him stand over you with the ball. He throws the medicine ball into your stomach and you absorb the blow and throw it back. You can continue like that for as many repetitions as you can handle.

Plank or Bridge

Bridging is not necessarily a classic boxing abdominal exercise, but it's effective to build strong abs and a strong lower back. Get on the floor and rest your body on your elbows and forearms and your toes. Hold that position for as long as possible, using your abdominals to keep you up. You can also turn to the side and balance on one elbow and the side of your foot to work the sides of your midsection

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