Boxers with strong abs produce more explosive power and are better able to protect their internal organs from an opponent's punch. A nicely toned abdomen is a byproduct of a boxer's regimen, not the main goal. Boxers need to train in different planes of motion as well because a lot of rotation and moving in different directions are necessary in the sport.
Hanging Leg Raise
The hanging leg raise is an advanced exercise with many variations. Twisting your legs during the exercise strengthens your waist through rotational movements. Boxers twist to dodge, through hooks, rolls and even for straight punches. Hanging leg raises also strengthen the entire rectus abdominus muscle, which is the long, superficial ab muscle that makes a six pack. This exercise does emphasize the lower abs though. A strong rectus abdominus protects you from direct body shots to the abdomen. To perform regular hanging leg raises, hang from a pullup bar with your palms facing forward and pull your legs straight up until they form a right angle with your abdomen. If that is too hard to do without swinging forward, bend your knees and pull them up toward your abs. For another variation, rotate and pull your knees up toward alternating shoulders with each repetition.
Ball Crunches
Ball crunches strengthen the abdominals through a longer range of motion than regular crunches. They are also more difficult than floor crunches because your stabilizer muscles have the task of keeping you balanced on the ball. This type of conditioning helps boxers because of the quick movements and range of motion needed for fighting. To perform ball crunches, lie with your back resting on a medicine ball and your feet on the floor, knees bent. Support your neck by placing your hands on the back of your head, then curl your torso forward off the ball.
Ball Alternating Crunch With Knee Pinch
The ball alternating crunch with knee pinch exercise targets the oblique muscles through rotation and the rectus abdominus with spinal flexion. Spinal flexion is when you shorten the distance between the front of your hips and rib cage, usually through contracting your abs. To perform this exercise, lie face up on an exercise bench and squeeze a medicine ball or small stability ball between your thighs. Place your hands behind your head with the elbows bent, then crunch forward and twist to the right so your left elbow hits the side of the ball. The impact forces your abs to brace your torso while delivering a strike in a similar manner to throwing a hook punch. Lie back down and repeat on the other side.
Planks
Planks are a popular ab exercise with athletes because of the stabilization work. The plank exercise has two main variations. One is a holding pushup position with the arms straight and the other is on your forearms. Start in pushup position with your spine parallel to the floor. Space your hands on the floor so that they are directly below your shoulders. Hold the position for the desired length of time.
To do the other variation, start in pushup position, but then drop onto your forearms and hold your body straight for the desired length of time.
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