Boxers need aerobic and anaerobic endurance during bouts that include intense periods of exertion for very short periods of time. Boxers have to be strong and able to react quickly at the same time. And while core muscle strength is important, boxers also have to be flexible.
Russian Twists
When your trunk and torso are strong and flexible, you can react quicker to your opponent's moves in the ring. Use a small medicine ball or free weight to strengthen your core and trunk. Sit on the floor with your hips and knees flexed at a 90-degree angle while holding the weight or medicine ball in front of you. Rotate the ball or weight from side to side while keeping your hips stable. Keep the ball low and just barely above your thighs, instead of straight out in front of you. Turn at least 20 times to each side.
Barbell Lifts
Barbell lifts are designed to strengthen your core as well as your back, thighs and leg muscles. Stand straight, with your feet shoulder-width apart and your knees slightly bent. Lift a weighted barbell over your head and rest it on top of your shoulders. Hold onto the bar with your palms facing forward and bend at the hips. Lower your shoulders as close to your knees as you can and then rise back up. Repeat 20 times, keeping your back straight throughout. If you are doing the exercise properly, you should feel the burn in your quadriceps and buttocks.
Pelvic Thrusts
Core exercises that engage other body parts are ideal exercises for boxers. The pelvic thrust works your abs and lower back, but also involves your legs, arms and shoulders. Lie on the floor on your back and raise your legs so your feet are straight up and your legs are at a 90-degree angle to your body. Lay your arms along your sides, close to your body and lift your hips off the floor. Lower your hips back to the floor and repeat 20 times, keeping your legs raised throughout the workout.
Bridge
The bridge is an isometric exercise that requires you to assume a position and hold it for 10 to 20 seconds. The prone bridge primarily works your pelvis and trunk. Lie face down on the floor and prop yourself up on the tips of your toes and your forearms. Keep your body in a straight line and tighten your abs as you hold this position. The lateral bridge works your obliques. Prop your body up by resting on your right forearm and right foot. Keep your legs together and do not engage your left arm. Hold and then repeat on the other side.
Posted in: Boxing Exercises