She Strengthens

Unleash Your Inner Fighter: 12 Abs Exercises to Boost Core Strength

When it comes to full-body workouts, boxing is often overlooked as a powerful tool for building strength, agility, and endurance. However, this high-intensity sport requires coordination between the aerobic, anaerobic, and nervous systems, making it an excellent way to improve musculature and mental sharpness.

The Power of Core Strength

According to Noah Neiman, cofounder and head trainer at Rumble Boxing in New York City, a common misconception about boxing is that powerful punches come from strong arms. In reality, core strength is essential for generating force, speed, and rotation through the hips and core. This translates to improved performance in the ring and reduced risk of injury outside of it. Poor core strength can lead to back, lower back, neck, and knee pain, making it crucial to prioritize core exercises in your workout routine.

12 Abs Exercises to Get You Fighting Fit

To help you build serious core strength, we’ve compiled 12 exercises borrowed from boxers that will challenge your abs and improve your overall fitness. Perform each exercise for 30 seconds, rest for 30 seconds, and repeat for a killer 12-minute workout.

Inchworm Push-Up

Stand with feet shoulder-width apart, hinge at the hips, and touch the floor with your hands. Walk your hands out to a high plank position, bend your elbows, and lower your chest to the floor. Push back up and walk your hands back towards your feet. Repeat.

Sit-Up With One-Two Punch

Lie faceup on a mat, knees bent, feet flat on the floor. Engage your core and use your abdominal muscles to sit up while keeping your hands in fists in front of your face. At the top, throw a right and left punch, then slowly lower back down one vertebrae at a time.

Walking Plank

Start in a high plank position, hands directly under your shoulders, legs extended out behind you. Lift your right hand and lower your right forearm to the floor, then do the same with your left hand and forearm. Continue repeating.

V-Up

Lie faceup on a mat, legs extended straight, arms extended overhead. Keeping your core engaged, sit up, lifting your arms and legs simultaneously towards each other, forming a V shape. Slowly lower back down until your arms and legs are two inches above the ground.

Plank Jack

Start in a forearm plank, elbows directly under your shoulders, core engaged. Without moving your upper body, jump your feet apart, then back together. Continue jumping.

Sprinter Crunch

Lie faceup on a mat, legs extended out in front of you, hands up in guard. Keeping your core tight, sit up and twist towards the left while simultaneously bringing your left knee to your right elbow. Lower back down to the starting position and repeat on the other side.

Straight Leg Scissor

Sit on a mat, legs extended straight out in front of you. Lean your torso back and place your fingertips on the floor next to your hips for support. Keeping your legs straight and core engaged, lift your right leg towards the ceiling. Lower, then lift your left leg towards the ceiling. Continue alternating.

Push-Up to Superman

Start in a high plank position, hands slightly wider than shoulder-width apart. Bend at the elbows to lower your chest to the floor, then release your hands, pull your shoulder blades together, and lift your chest, arms, and legs off the mat. Lower down, place your hands on the ground, and push back up to the plank position.

Russian Twist

Sit on a mat with your knees bent, feet on the floor in front of you about hip-width apart. Engage your core, lean back about 45 degrees, and bring your fists up to your chest with your elbows out. Twist at the waist to tap your right elbow to the mat on the right side, then your left elbow to the mat on the left side.

Shoulder Tap

Start in a high plank position, hands directly under your shoulders. Without shifting your weight, lift your right hand and tap your left shoulder, then lift your left hand and tap your right shoulder. Continue alternating as fast as possible.

Reverse Oblique Crunch

Start sitting on a mat, legs extended out in front of you, hands on the mat behind you. Lean back slightly onto your fingertips for balance and lift your legs two inches off the floor. Keeping your core tight, twist at the waist and bring your bent knees towards your chest, then extend back out.

Sit-Up to Stand Up

This classic Mayweather move will challenge your entire body. Grab a partner or use the base of a couch, dresser, or heavy object to lock down your feet. Start lying faceup on a mat, knees bent, feet flat on the floor in front of you. Engage your core, perform a sit-up, and continue to come all the way up to standing, reaching your arms overhead. Slowly reverse the movement back down to return to the starting position. Repeat.