Will Boxing Build muscles? The myths and realities:
Boxers try to build muscle mass to develop strength, stamina, endurance, and power. Also, strong muscles will help achieve better balance and coordination. In boxing training, you need to create strong but lean muscle mass for speed coordination, and agility without leaving out strength and power.
But that doesn’t mean that you need to start lifting heavy weights for more muscle mass. Yes, you will build muscle mass with weight lifting and become stronger, but this type of training negatively affects boxers by diminishing their punching power.
The reason behind that is when you lift weights you are pushing and when you are punching you are snapping. They are different movements and in boxing, you need to have your muscles relaxed for punching.
Furthermore, weight lifting will make your muscles slow and stiff which reduces punching power and strength.
Will boxing help build muscles? Yes, natural exercises like push-ups, Chin-ups, etc of boxing will help you tone and build muscle, and will also increase your strength without adding significant body mass.
Most of the movements of boxing are tied to the core of the body, Which is why this post will guide you through the core boxing workouts.
What are the core and its misconceptions?
People think core means six-packs or your invisible muscles, but this is totally wrong. Core basically means your supportive framework, which helps you to do the exercises properly.
If your core is not strong, you will not be able to do any exercise correctly, even deadlift or Scots. You may get an injury.
When your core is strong, you can do exercises with maximum efficiency and balance. Also, there will be fewer chances of injury just because your core is strong.
Before Starting Core Boxing Workouts, Read This:
Having a strong core is essential for high sports performance. A tight stomach, a Strong lower back, and an incredible six-pack are important for both personal and athletic reasons.
Before going to core exercises, you should learn first how to do that exercises in a proper way. Such as, when we start hanging exercise, we focus on where we are getting pain; with this, you will know where your muscles are located.
11 best and most Effective boxing core exercises for stronger muscles:
Core Workouts for boxing include both weight exercises and non-weight exercises. So we will discuss both these categories. But since you already read that unnecessary weight-lifting can lead to excessive muscle mass, slowness in movement, and reduction in punching power, you should focus more on the non-weight exercises for better results.
Non-Weight Core Workouts For Boxing:
Plank Exercises for a stronger core:
Let’s start with the simple exercises which will help you build a stronger core and the most simple of them are pack exercises:
1. Plank Row/ Shoulder Taps:
To perform this exercise, Simply go into a plank position, and start with the easy way by putting your feet wide. Then tap your shoulder with your alternate hands while keeping the belly button up top to keep the core tension.
After a few sets and rotations, you might want to close your feet a little and repeat the sets. You can also touch your knees with alternate hands as a progression of this exercise.
2. Side Plank
Side Plank is one of the simplest, easiest, and most effective core workouts for boxing. You can simply do this exercise with the following steps:
- Turn to one side with legs extended and feet and hips planted on the ground.
- Place your elbow under your shoulder.
- Start by using your abs and hips up until the whole body forms a straight line.
- Hold for 30-60 seconds.
- Return to starting position.
- Switch sides and repeat.
Crunches Exercises for stronger core:
Crunches are effective core workouts for boxing. They are easy to do and the best thing you can do is, you can do this workout at a boot camp, in the grass or you could perform them at your home on a mat. let’s have a look at some of the best crunches for building core muscles for boxing:
3. Reverse Crunch
The reverse crunch is a core exercise for boxing that targets the glamour muscles and the rectus abdominus (Abs Muscles).
A simple way to do reverse crunches:
- lay down on a mat
- simply place your hands underneath your bottom.
- bend your knees a little or a lot depending on how challenging you’d like to make the move. ( the more you bend the easier it will be )
- begin by pointing your toes hovering the feet above the floor and by drawing the legs in towards the torso and slightly up towards the ceiling.
Add Progression and Intensity to the workout:
To intensify this crunch you can add an isometric basic crunch. This can be done using the following steps :
- Place your hands behind your head with elbows slightly in.
- Lift your shoulders off the ground several inches then freeze holding that position.
- From there, draw your legs in and up into the reverse crunch.
- Repeat several repetitions of the lower body movement while keeping your upper body frozen in that isometric and hold this.
4. Bicycle Crunch:
Bicycle Crunches target the abdominal muscles, the belly, and spine muscles. Before you begin, There are a few things to keep in mind.
First, you need to pull the abdominal muscles in. So that when you breathe in naturally, the belly expands, and on the exhale, the abdominal muscles draw inward. This will help you focus on the transverse abdominis which kind of runs across your body like a belt. So just think of it as cinching a belt tightly around your waist.
Next, you want to engage the superficial layer, the rectus abdominis, aka, your six-packs. So that muscle group is the muscle that flexes your spine. By drawing your belly in and then flexing your spine, you start to engage the superficial layer. This helps you build your core for flexibility.
To perform Bicycle Crunch, the following steps can be helpful.
- Lay onto your back, and bring both knees up.
- Pull the abdominal muscles in (the above notes).
- Take your hands behind the back and open the elbows(to keep the neck muscles relaxed).
- Move your one leg and the other leg out and vice-versa.
- While moving your legs in and out, Rotate your body and add opposite elbows to the knees.
Watch this video to fully understand:
5. Flutter Kicks Workout: Build a Stronger core for boxing:
Flutter kicks work your core and your legs a the same time. This simple exercise will help you get rid of extra body fats, make your core and legs strong, and will help you in attacks and defenses as well.
Perform the following steps to easily do this workout:
- Lay down on your back and put your hands by your side.
- Make sure that your back is flat against the ground.
- Start by lifting your legs and kicking them alternately.
- Do not kick your legs too much above the ground.
- Make sure that you breathe the entire time and keep your core tight.
- Hold for 20- 30 seconds while kicking and do 3 sets.
This video will demonstrate the flutter kicks exercise in detail:
6. Boxing Twist/ Russian Twist Workout:
- 5. Standard sit-ups
- 8. Hollow Body Hold And Hang
- 9. Vertical leg Crunches
- 10. Dead Bug
- 11. L-Sit
Common Mistakes to Avoid While Doing Core Boxing Workouts:
When you get a grip on hanging exercises and can do those exercises efficiently, you can go further like you can start exercises with different movements.
People usually make this mistake. They start movement exercises directly, which is not good practice. After getting your core strength, then doing dynamic exercises make sure that you are not utilizing your other body parts.
We should start from the start, which is a good job. That’s why you should start hanging and then go for movement-based exercises. When you realize your core is recruiting, your back chain of muscles is recruiting; then you will be able to start the next step.
Always use your mind and work with logic While doing exercises. Keep
in mind that you are not doing core strength exercises just for the sake of body packs; yeah, that is also important, but that will be the outcome of your workout. You should do it in proper manners and should make your muscles strong first.
Keeping that in mind, let’s talk about the 11 most effective Core Boxing Exercises to boost your fitness.
Mistakes Doing Exercise:
People make common mistakes while doing exercise. These faults make you distracted from your target goal.
Not doing proper exercise:
This is a very common blunder that people make. Before doing any physical activity, make it sure you know how to do it in a proper way. If you don’t know what to do, then there will be huge changes to get injury and body pains.
This is another inaccuracy that is done by many people. Keep in mind you should warm up your body before starting the workout. If you don’t know how to activate your muscles, you can search for it and try to avoid this fault.
Abdomen in Core:
Most people think if they are working on app building, they are doing core work that is totally wrong. You can’t get results only working on apps; you have to properly workout on core strengths as well.
Mistake no three is not having detailed knowledge about exercises. People start working without knowing exercises that are not a good habit.
Criteria for doing Exercises:
Before going to our exercises, you should know how to do that. Don’t do it fast, don’t rush yourself. First, you need a mate and 6*6 space. Make a set of 30 30 seconds and do repetitions according to your time. Take a gap of 30 sec between sets of exercises. These exercises will make your core strong. Choose those exercises which are easy for you; don’t go for complex ones.