Tuesday, January 10, 2012

5 Exercises to Strengthen Your Abs for Boxing

Boxers use power, endurance, speed and strength to perform the techniques and fast transitions needed for their sport. Strong abdominal muscles help promote better posture and balance which can lead to better performance in the ring. Do abdominal workouts two or three times per week to achieve stronger abdominal muscles.
Upright Reverse Crunch
Sit on the floor with your knees bent at 45 degrees and your feet flat on the floor. Place your arms crossed over your chest and lean your torso back until you feel your abdominal muscles contract. Once you feel your abdominals contract, lift your knees off the floor and bring your lower body and upper body towards each other. Continue this motion for up to 12 repetitions and lower your legs back to the floor.
Dumbbell Twist
Light dumbbells will add resistance to make this exercise more effective. Sit on the floor with your feet flat and knees bent at 45 degrees. Place a dumbbell in each hand and bring the weights in towards your chest with your palms facing in. Lean back until you feel your abdominal muscles contract. Punch your right arm forward at an angle across your body so you have a slight rotation in your torso and bring your arm back. Repeat this with your left arm and complete 12 to 15 repetitions.
Reverse Crunch
Lie on your back with your knees bent and feet on the floor. Place your hands behind your head without interlocking your fingers. Bring your knees up towards your chest so they make a 90-degree angle. Contract your abdominal muscles and bring your shoulder blades off the floor two inches as you simultaneously bring your knees in towards your chest. Lower your torso back down to the floor and your knees to 90 degrees and repeat up to 15 times.
Partner Catch and Toss
This exercise will help strengthen your oblique muscles and rectus abdominus. Sit on the floor with your feet flat and knees bent at 45 degrees. Have your partner stand in front of you with a ball; you can use a medicine ball for more of a challenge. Have your partner throw the ball towards your chest. Catch the ball and slowly lower your upper body down towards the floor, engaging your abdominal muscles. As you return to the starting position, throw the ball back to your partner. Repeat up to 12 times and switch with your partner.
Flutter Kicks
Lie on your back with your arms resting by your hips. Pull your belly button in toward your spine to help keep your lower back into the floor. Bring your legs straight off the ground up to five inches. Raise your right leg up to ten inches off the floor while keeping your left leg stationary. Simultaneously keep your legs switching position until you feel your lower abdominals muscles fatigue.

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