Core Training For Boxing And Fitness
Properly throwing a punch involves twisting your hips and torso, also shifting body weight when throwing punches such as uppercuts or moving sideways, forwards or backwards.
A good core conditioning will give stability and alignment of the spine, ribs, and pelvis.
You will be able to develop and enhance your strength and speed of movements.
Core training is very important in any contact sports for another reason, punches or strikes are thrown at the stomach, ribs, and other parts of the body.
Developing and strengthening one’s core will protect your internal organs and enable you to take a punch or any forceful contact.
Keeping your guard up is your first line of defense but being able to take punches or blows without falling to the ground could mean the difference between winning and losing.
Having a very strong core means more powerful transfer of energy when throwing punches and protection form blows caused by punches to the ribs and stomach.
Please don’t confuse the abdominals as synonymous to the core.
The abdominal is just a part of the core. Boxing training should not only focus on the abs because it has only a limited function.
But you should not neglect the importance of abdominal conditioning since it is usually the most exposed area of the upper body. Keep the muscles in this area tight, strong and powerful.
The sternum and ribs are always kept protected by the elbows and arms, while the abdominals are visible to the opponent.
Admittedly, it does look very nice to have six-pack abs. Professional boxers often display wash board abs.
But you will get more if you first focus on core training because it will help you reduce stomach fat and build muscles in your abdomen, and then supplement it with abdominal exercises.
Good core exercises prevents injuries because of the solid foundation it gives your body. You will be quicker, stronger and more powerful. Here are some exercises and equipments that focus on core conditioning:
It is great in developing balance and very effective in core strength.
|Crunches on stability ball||Crunches with medicine ball|
|Prone knee tuck||Supine leg curls|
|Crunches w/ feet on stability ball||Push up on stability ball|
|Push up feet on stability ball||Back extension on stability ball|
Medicine Ball Exercises
Because of the range of motion you can do while holding this ball, it gives you explosive movements. Most of all, it builds up on your coordination and flexibility.
|Push-up with medicine ball||Closed grip push-up with medicine balll|
|Crunches with medicine ball||Front raise with medicine ball|
|Russian Twist||Slam the medicine ball|
|chopping Wood||Standing Twist|
Plank Abdominal Exercises
One of the most effective abdominal exercises. It makes your abs stronger and also strengthens your core.
I would start with 30-45 seconds on each exercise and gradually
increase the time that I would hold the postion. I do it 2 to 3 sets each (front
and sides). Always remember to inhale and exhale while holding the position and try
to relax your shoulders and arms.
|Front and Side|
|I call this exercise “Superman”|