Boxing can be a core workout. As a matter of fact, in boxing, it is very important to have a strong core since it will benefit you much in the sport.
Boxing core workout as strength training is about making your muscles strong and, at the same time, increasing their flexibility, more specifically, the muscles that comprise your lower and upper abdominals, obliques, pelvis, lower back, and the top part of the gluteal muscles.
Having a strong core is also beneficial for daily tasks, such as getting something from a top shelf or picking up the groceries. Even mundane tasks, such as answering phone calls, sitting in front of the computer, or at a meeting, require some level of exertion from your back and core muscles. If you have a weak core, you can feel stiff, sore, and exhausted.
Why is a boxing core workout routine important?
As we have told you before on this blog, the punches’ power in boxing does not come from the arms. You are creating momentum and force with your entire body, from the ground up, all the way to the fist. (Read more about the most essential muscles in boxing here).
When you punch, you use your legs, hips, and back and core muscles to build-up energy. These muscles deliver this energy to your upper body and arms by your midsection, in other words, your core muscles.
“This concept is known as the Kinetic Chain: when punching, your force is transferred from your feet to your fist, the stronger or stiffer the core, the more force is transferred to the fist,” as you can read in the Glove Worx website.
Another reason to incorporate a boxing core workout into your routine is to help you with your balance and your cardiovascular endurance. The core is also responsible for generating a stronger strike. It also helps sustain blows that your body receives. Therefore it helps with defense.
Benefits of a strong core in boxing
Punching power
As we told you above, the power to punch comes from the legs and feet, but you need a strong core to transfer the power to your arms. Therefore, a strong core will help you deliver more powerful punches.
Stability and control
A strong core will help you with defensive moves. When you see a boxer dodging punches by shifting their torso, they can be successful at it because of their strong abdominal muscles.
If you tried to defend yourself in boxing like this, but you have a weak core, you will find yourself off-balance and fall to the side.
Increased Endurance
A boxing core workout will allow you to have the endurance you need to jump around the ring and go harder for much longer without getting tired fast. You will not want to wear out quickly and spend all your energy keeping your core engaged.
How to do a boxing core workout?
One of the best ways to improve your core is by doing resistance training. These exercises will stimulate the muscles in many parts of your body, and your core is one of them. However, the core muscles are usually secondarily stimulated in the process compared to other muscles that are actively pushing the weights.
The best core workout combination is with high-intensity exercises and low-intensity exercises. This way, you will be sure you are building the foundational strength and endurance you need in boxing muscles.
Exercises for a strong core
Sit-ups
Anyone who wants to improve their core strength needs to do sit-ups. This workout will force you to flex, stabilize, extend, and also rotate your torso. It can also double as a cardiovascular workout. Remember to focus on your form as much as your repetitions.
Planks
Planks look so easy, but they are tough. It may even seem that they don’t do anything to the body, but when they are performed correctly, they will torch your core in a way few other exercises do. Get into a pushup position with your legs close together and your arms shoulder-width apart. Be careful not to drop your midsection or your glutes!
Russian Twists
This one sounds easy but believe us, it is not. It consists of twisting your torso back and forth when you are at the top of a sit-up position. This will work the sides of your core and improve its rotational strength. Therefore, whenever you need to make a snapping and twisting motion when throwing a punch, you will feel even more power.
To take this exercise to another level, hold a weight or medicine ball in your hands while doing sit-ups and twists.
Bicycle Crunches
This one is another challenging exercise for the core muscles. It engages your lower abdominal muscles through the bicycling motion of the exercise. You will need to start off in the same position you would for a sit-up, but with your legs completely flat on the ground.
Next, bring your head and shoulders up and place your hands behind your head and your elbows sticking outward. Once in this position, start pedaling in the air as if you were on a bicycle. When your right knee comes up, try to touch it with your left elbow and so on.
Side Planks
We have explained the regular plank, but side planks will also help you with the core muscles and a few others, such as the obliques. Start with a standard plank position, lift one arm off the ground, and move the arm toward the ceiling while twisting your body.
Pushups
You may be thinking that pushups are for arms, but they are also great for the core. If you perform them correctly, you will be helping build a strong midsection and upper body at the same time.
V-Sit Pose
This exercise consists of holding a position for a short period of time and engaging the core. Sit on the floor and lift both your legs up to 45 degrees, reaching forward with your hands to stabilize your position. Stay there for 15 to 60 seconds.
Crunches
Finally, crunches. The old-fashioned exercise to strengthen your core. They are very effective, and you should do them every time you train. Just lay on the ground with your knees bent and fold your hands across your chest. Squeeze your abs and pull yourself off the ground looking to drive your chest toward your knees. Then, lay back on the ground and repeat.
What do you think about these core exercises for boxing? Which ones do you do on your training routine? Tell us in the comments below!
