In boxing, your core is the conduit for all of your power.

Try this boxers abs workout that delivers a powerful set of moves.

In boxing, a solid core isnt just about taking a hit, though.

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Experts in This Article

former professional boxer and author

certified personal trainer and Rumble boxing instructor.

The stronger your core, the more effectively youre able to transmit the force generated by your legs.

Your abs simply existing doesnt do the job, though.

Two young women practicing ballet with a teacher in the dance hall.

former professional boxer and author

The proper movement of your core is what translates the power from your legs into your punch.

A strong core has defensive benefits, too.

So how do you harness the power of the core?

Woman doing hip exercises

The way to get the most out of these moves is by engaging your abs.

Platanias cue for this is to pull your core into your spine.

But what does that actually mean?

Cropped image of woman doing lunge yoga pose

Youre going to hear me say that a lot todaybelly button to spine, Platania says.

You want to think about creating a shield around yourself, right?

So if I get hit, I know how to tighten up and I know how to protect myself.

Woman in leggings and bra doing Lunge with Arm Extended Up pose hip opener stretch during yoga session in morning at home.

former professional boxer and author

Get that core ready to throw and take a punch with this 14-minute workout.

Equipment needed:A place to lay down and two light weights.

Who is this for?

Woman doing arm exercise without weights while sitting on mat at home.

:Anyone looking for an abs workout to improve core strength.

Moves 1-3 are done with one light weight in each hand

1.

Squat with standing twisting crunches (30 seconds)

2.

A woman in sports clothes does yoga or gymnastics at home. Daylight. She smiles

Hands raised march (30 seconds)

3.

Shoulder taps (30 seconds)

5.

Commandos (40 seconds)

6.

Side plank (1 minutes)

Repeat moves 1-6.

Then pick the weights back up: Moves 7-10 are done with one light weight in each hand.

Half sit-up with ones and twos (30 seconds)

8.

Tabletop heel taps (50 seconds)

9.

Sit-up with ones and twos (50 seconds)

10.

…

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