As mentioned in a previous article, “The Core to Boxing,” it’s important for a boxer to maintain/ build a strong, stiff core in order to be successful with the sport. Today, we’ve developed a routine that will help you reach those core goals that can be done from your own home.

Butterfly Sit-up

This workout forces the abs to work without the hip flexors being used, like in a normal sit up. This helps work towards a more accurate form for a sit-up.

Steps:

• Lie face up with the soles of your feet together, knees bent out to sides. Reach your arms overhead. This is the starting position.
• Using your core, roll your body up until you are sitting upright. Reach forward to touch your toes. That’s 1 rep.
• Slowly lower back down to starting position and continue immediately into the next rep.

 Half Kneeling Crossbody Twist

This move is incredibly functional. It works your obliques, transverse abdominals, lats, shoulders, and more.

Steps:

• Start on your knees, and then step one leg a few feet in front of the other, foot flat on the floor and knee bent at 90 degrees. Hold a light-to-medium dumbbell by the knee that’s on the floor. Grasp onto both ends of the weight. This is starting position.
• Bring the weight diagonally up toward the ceiling on the opposite side of your body, twisting your abs as you do. Keep your hips facing forward—only your core muscles should be rotating.
• Bring the weight back down to starting position.
• Do all your reps on one side, and then repeat on the other side.

Side Bends

This exercise activates the deep core muscles and the obliques. The bonus with this one is that you also work the arms and back.

Steps:

• Start in a side plank with your right hand on the floor, directly underneath your right shoulder, and your feet staggered so the left is right in front of the right (as shown). You can also stack your left foot on top of your right.
• Engage your core and your butt. Let your left arm relax by your left side.
• Dip your hips down toward the ground and then lift them back up. This is 1 rep.
• Do all your reps on one side, and then repeat on the other side.

Leg Raises

This exercise hits the lower abdominal area and is also a great exercise to strengthen and lengthen the hip flexors, which play a vital role in core stability and strength.

Steps:

• Lie face up with your legs extended and hands at your sides or tucked underneath your hips for extra support.
• Slowly raise your legs, keeping them together and as straight as possible, until the soles of your shoes are facing the ceiling.
• Then, slowly lower your legs back down. Don’t let your feet touch the floor; instead, keep them hovering a few inches off. That’s 1 rep.
• As you do this move, make sure to keep your lower back flat on the floor. If you’re having a tough time doing that, don’t lower your legs as far.

Plank Dips

This exercise helps to tighten and strengthen abdominals and obliques, which will help strengthen and support the entire core.

Steps:

• Start in a forearm plank with your forearms on the floor, elbows directly underneath your shoulders, hands facing forward so that your arms are parallel, and legs extended behind you. Tuck your tailbone and engage your core, butt, and quads.
• Rotate your hips to the left side and tap the floor. Repeat on the right side.
• Continue alternating sides.

 

This workout will have you feeling the burn in no time! Try mixing this into your weekly routine to help maintain your stability, strength, and swiftness for boxing. During these difficult times, it’s important to keep our eyes on our goals and stay focused on our physical and mental health. Remember, your strong at any level.