A strong abdominal core is invaluable to the development of your skills as a boxer. Hardened abs give you the added line of resistance needed to withstand body shots delivered by your opponents during competition, plus increase your ability to hit with speed and power. Certain exercises, customarily utilized by boxers worldwide, can help you to build the physical durability needed to perform.
The Wheel
True to its name, the abdominal wheel is, in fact, a small disk which rotates around a center axis that extends into a handle at both sides of the device. It is used to stretch, strengthen and tone your abdominal core, the group of stabilizer muscles that envelop your mid-section like a sleeve. To use the wheel, assume a "hands and knees" position on the floor. With both hands, hold the wheel directly beneath your torso, so that it completely supports the weight of your upper body. Keeping your arms stiff and straight, slowly roll both hands forward, until your torso is set no more than 3 inches from the floor. Using primarily your abdominal muscles, with both arms still locked, pull yourself back into the starting position. Do this, and you have completed one repetition. Start by completing 10 repetitions, working your way up to 20 as you improve.
Six Inches
This exercise tones and strengthens your lower abdominal wall. Lay flat on your back, either on the ground or inside the ring. Overlap your hands and place them beneath your buttocks, to remove pressure from your lower back during the exercise. Keeping your legs straight and together, raise both feet 6 inches from the floor. Hold this position for the first 30 seconds. Next, slowly open and close your legs, again for 30 seconds. Again, hold the 6-inch position for 30. Then, kick your legs up and down, in a scissor-like manner, for 30 seconds. Last, bring your feet together and, again, hold your legs at the 6-inch position for one minute. This completes an entire three-minute regulation round. Do this exercise at the end of each training session.
Weighted Ball Throw
To preform this exercise, you will need to obtain a weighted ball, weighing somewhere between six and 12 lbs. Sit on a flat bench, so your feet are perpendicular to the ends. Have a training partner hold the ball while gently standing on your feet in order to counterbalance your weight during the movement. Have your partner toss the ball over your head, just enough so that you can catch it with both arms extended. Seize the ball, mid-air, leaning back to slow its momentum gradually. At the point where your torso is at an angle of approximately 135 degrees from your thighs, stop going backwards. Begin bringing your body forward, using mainly your abdominals. As you near the starting position, throw the ball back into your assistant's hands. That makes one repetition. Complete between 10 and 20 reps.
Posted in: Boxing Exercises