Boxing Ab Workout, How to Get a Fighter’s 6-pack

When you see well-conditioned athletes in combat sports, one of the things that quickly becomes noticeable is their six-pack. Having some of the best physiques in all of the sports, boxers usually look ripped, lean, and they typically sport shredded abdominal muscles. 

Unlike fitness enthusiasts who successfully developed sculpted physique, boxers don't train for the abs or aesthetics, but for strength, stability, and stamina. The aesthetics just happen to be a by-product of that.

While not being a fighter means you don't have to undergo rigorous training, it doesn't mean you can't do the ab workouts that boxers do to build a strong fighter's body and core. 

Personally I have never met anyone that didn’t want a six-pack, so let’s dive into the boxing abs workout.

Abs Training is All About the Core

Essentially, ab workouts are more than toning your abdominal muscles. It's all about developing a stronger core. 

Core muscles are muscles that extend beyond your abs and include those around your trunk, pelvis, and other deeper muscles. These muscles support your spine and help stabilize your body movement. A lot of the exercises I will talk about work your overall core.

Boxers Focus on the Core

For boxers, specifically, the core is very important. Working on the midsection helps boxers get the optimal core strength which is necessary for a good center of gravity, balance, and durability. A stronger and more stable core means greater body stability, more flexibility in movement, and a better chance to deliver a stronger punch.

Not a Boxer? No Problem

Again, you don't have to be in a combat sport to sculpt strong abs with core training. Whether your goal is to develop core strength or develop shredded abdominal muscles, there's no better way than following the regimen of professional fighters. Ab training is part of any fighters regimen, any good fighter anyway. 

Boxer Ab Training Routines and Exercises 

To help you get started on your abs workout routine, here are some of the best sit-up, crunch, and plank techniques that most boxers normally do during their training:

Standard Sit-up

A classic, universally known ab workout, the sit-up is all about abdominal and hip motions. You can do this by lying first on your back and then bending your legs with your feet planted flat and firmly on the floor. Once this position is done, cross your arms over your chest. 

When you're ready, slowly tighten your abdominal muscles, look straight, and then carefully lift your upper body up until you reach your knee. Your shoulder blades and head must be stable as you do the motion. 

Afterward, lower your body and return to your original position. Repeat the process 10-30 times or more, depending on your endurance.

Decline Sit-up

The sit-up technique has a few variations. To intensify your routine, you can do the so-called decline sit-up where you'll need a decline bench as an exercise tool. 

The bench should be stable enough to support your entire body weight. The idea of a decline bench is to allow you to do a more difficult and intense sit-up routine for your abs by pushing your upper body upward with your head positioned at a lower angle than your lower body. 

The decline bench should be at least fixed at a 30-degree angle, which is ideal for beginners. Many professional boxers perform this routine with a deeper incline. Remember that the more the bench is inclined, the harder the exercise becomes.

To start a decline sit-up, you need first to fix the bench at an angle that you prefer. Then, go into position by lying flat on your back with your legs fixed on the pad and your feet hooked and wrapped around the leg rests. Cross your arms over your chest and opposite your shoulders. 

Once you are secured in your position, carefully lift your upper body to start the crunch. You should go all the way up toward your thighs, then roll back down into your original position. 

The same with classic sit-up, you can repeat the process 10 times or more, depending on your endurance.

Decline Sit-up with Medicine Ball (Plus a Twist)

If you're already advanced on your decline bench routine, you can make abs exercise a little more challenging by throwing a medicine ball into the mix. 

You can do a lot of variations with a medicine ball and a decline bench. One type of technique is doing the normal decline bench exercise while holding the ball against your chest. 

Another variation is by doing the twist. This is done by raising your upper body from the bench and then twisting your torso to the side (left and right) while holding the ball as you reach the top. 

For both variations, always go back to your original position and then repeat the process as many times as you can endure.

Decline Sit-up with Medicine Ball (Plus Impact)

Adding an impact further intensifies your decline bench exercise with a medicine ball. You can do this in two ways. 

The first one is doing the normal decline bench exercise and then tossing the ball up into the air as you raise your torso and then catching it as you revert back to your original, lower position. 

The second one is by doing the same routine, but this time, you will throw the ball to a partner (who is positioned in front) when you lift your body and then catch it back while you go back to your original position. 

Crunch

Crunch is another common abs exercise routine. It is a half-sit-up, but unlike a sit-up that is designed to strengthen the abdominal muscles, hips, lower back, lower leg, and even your upper torso (including the neck), crunch is more focused on developing the abdominal muscles. 

To perform a crunch, begin by lying on your back, with your knees bent, and the ball of your feet planted firmly on the floor. Make sure that your back is also comfortably flat on the floor. Fold your arms across your chest. 

Once you're settled in the right position, carefully lift your upper torso along with your shoulders. You should feel a little stress on your abdomen. 

Lower your upper body and revert back to your original position. Repeat the process 10 times or more.

Twist

The twist crunch is meant to tighten your abdominal muscles, especially the oblique or the muscles around your stomach. 

Basically, a twist is a simple crunch or sit-up where you turn from side to side, allowing you to put a stress on your hips and the abdominal muscles. 

To do the twist, begin by lying flat on the floor, with your knees bent and your feet placed firmly on the ground. 

Don't forget to keep your feet stable. One way to do it is by asking a partner to hold your feet steady while you do the movements. 

Once you're ready, carefully raise your shoulders and the rest of your upper body upward with your arms pointed straight. 

Halfway through your motion, twist your torso to the right alongside your outreached arms. Move your upper body back to the center and then twist to the left. Again, return to the center and then revert back to your original position. 

Repeat the process as many times as you can. One variation of this technique is by holding a dumbbell, a medicine ball, or a weight plate while doing the motions.

Butt-up

A butt-up exercise helps tighten your abdominal muscles and strengthens your core. To begin, lie flat on your back, with your knees bent and your feet placed firmly on the floor. Lift your hips upward, hold for a while, and gently lower it back down to your original position. Repeat as long as you can.

Legs-raises

Another way to develop the flexibility of your abdominal muscles is through the legs-raised exercise. 

To perform the routine, begin by lying flat on the floor with each of your arms fixed firmly on your side. Your legs should be flat and straight. 

Once you're ready, lift both of your legs upward. Raise the legs as straight and as high as possible. Hold as long as you can and then gently lower them back to their original position. Repeat the process as many times as you can. 

Hanging Legs-raised

A variation of the legs-raised routine, hanging legs-raised is another great flexor exercise that helps strengthen your hips and lower abdomen. To do this routine, you'll need a pull-up bar. 

Start by hanging straight from the pull-up bar and then raise your stretched legs as high as possible. Make sure to keep them straight as you do the motion. Hold for a while and then slowly lower your legs back to a rested position.

If you have a hard time hanging, you can also do this at a dip station or a body tower where your elbows can rest. 

Scissor Kicks

The scissor kicks routine is good for your obliques. To start, lie flat on your back with your legs extended and straight and your arms extended wide in a position where your fingers are placed just behind your ears or beneath the sides of your head. 

Once you're firmly positioned, alternately lift and move your stretched out legs, mimicking a scissor motion. Perform the routine as long as you can.

V-up

Also called the pike crunch, the V-up exercise is one of the tough routines in the abs workout regimen. 

In this workout, you will be creating a "V shape" with your legs and arms. The whole routine will compress your abdominal muscles and stress your spine, but with greater results. If you're up to it, you can start by warming up your lower back, legs, and arms to avoid injury. 

Once you're ready, lie down on your back with your arms resting on both sides and your legs stretched and fixed straight on the ground. Your back must be completely flat to the ground. 

Lift your legs and upper body at the same time and try to touch your toes with your hands, if possible. Compressed your abs as much as you can while forming the V-shape position. 

Hold for a while and then gently lower your legs and upper body back to your original position. Repeat as many times as you can.

Stand-up

Standing abs workout is one of the effective ways not only to strengthen your abdominal muscles but also to the rest of your body. It involves the use of your hands, arms, and legs while doing the routine. 

This technique has a lot of variations, so it is really a matter of which one you would want to try. One example routine is the standing bicycle where you lift your legs and twist on both sides of your hip while your arms are placed behind your head. 

Another option is the extended toe touch where you raise each of your stretched-out legs straight and upward while you try to touch the toe with your hand.

90-degree Pull-up

The 90-degree pull-up targets your abdominal muscles, upper back, shoulders, and even the biceps. It is a strenuous crunch with a lot of benefits. 

To perform this routine, you will need a pull-up bar. Once you are ready, position yourself under the bar, stretch your arms, reach for the bar, and then grip the upper handle with both of your hands. Make sure that you are in a stable and comfortable position.

Keep your legs straight and then raise them together up to a 90-degree angle. Hold the position, and then slowly lower them down to their original position. Repeat the process as many times as you can.

Plank

The plank is less about movement, but more on posture. The goal when doing a plank is to strengthen your abs, but it also helps develop the rest of your body, especially your shoulders, arms, and your torso. 

To do the plank, assume a prone, push-up-like position where your elbows are bent and positioned beneath your shoulders. 

Your whole body posture must be completely straight, from your head down to your feet. Hold the position as long as you can.

Side (to Side) Plank

This routine helps strengthen a normally weak muscle in your abdominal wall. To start a side plank exercise, begin by turning and lying on one side of your body. 

Your legs must be stacked and fully extended, while your hips should be comfortably touching the floor. One of your hands should be rested on your hips while the other hand is extended diagonally. 

Once in position, carefully lift your body through your hips with your elbow. Your extended forearm should be doing the support. Make sure that your whole body is in a straight position as you do the motion. 

Hold the raised upper body position for at least 30 seconds or more and then drop down back to the original position. Turn to the other side of your body and repeat the same process.

Bicycle Kicks 

Bicycle kicks help strengthen the core and develop coordination. Mainly, it focuses on shoulders rotation with legs movements. 

To do this, start by laying on your back and then place your hands behind your head. Raise your body slightly upward and begin rotating your shoulder while alternately lifting your legs. As you do the motion, your elbow should be nearly touching the opposite knee.

Knee Taps

A variation of a plank routine, knee taps help develop your core and strengthen your upper body. To perform this workout, start with a standard plank position and alternately bend your knees in the act of tapping the floor. Do this repeatedly.

Spiderman Push-up

A Spiderman push-up is designed to stabilize your core and strengthen your upper body and obliques. 

To do the exercise, begin by assuming a push-up position. Make sure that your body is aligned. Place your feet a little wider than your hips. 

Once you think you're already in the right form, move your body a little bit lower to the floor and then swing your one leg out in a sideways position up to direction where your knee almost reaches your elbow. 

Move your leg back and do the same process with the other leg. Repeat by alternately moving both legs as many times as possible.

How the Boxing Greats Built Their Abs 

Strong and elite-level fighters, especially those with tremendous knockout power are known to have the best core strength in their bodies. And not surprisingly, abs workout is a key element in their training regimen. 

If your goal is to get that chiseled abdominal muscles, why not learn the approach from the boxing greats instead? 

Manny Pacquiao

Before Manny Pacquiao broke into the mainstream boxing scene in the United States in 2001, he was a skinny 22-year old power-puncher with a midsection that was always suspect. In fact, he suffered his second knockout loss in his career through a devastating body shot. 

It was only when Pacquaio teamed up with legendary trainer Freddie Roach that he began his scientific, rigorous training regimen under the tutelage of conditioning coach Justin Fortune.

"Manny Pacquaio has been known for not being able to take body shots until he started work with Justin. And now, we have a new problem. Instead of not taking body shots, he raises his hands up and lets people have his body too much now" Roach once recalled.

During the fourth round of Pacquiao's fight against Miguel Cotto in 2009, he first displayed the bravado of putting his midsection's strength to the test by allowing the Puerto Rican to take shots at his body almost at will. Pacquiao himself acknowledged this fact in his autobiography.

"A minute and a half into the round, I decided to take a short breather and do the unthinkable--something that worried Freddie a great deal. Lying on the ropes, I allowed Cotto to take body shots. I covered up my face and just let him pound away for about ten seconds. I knew Freddie was screaming for me to get off the ropes, but I was okay. Then, suddenly, with 17 seconds left in the round, I let loose with a beautiful left hook, and Cotto went down on all fours again."

With all the work he put on his core muscles, Roach recognizes the benefits it brought on his prized pupil.

"He’s fearless with the bodywork. And this is an exercise that he does every day."

Now, if you're wondering what Manny Pacquiao's abs workout regimen consists of, Justin Fortune's method was the answer.

Crunches

Pacquaio lies down flat on his back with his legs straight up and his hands on the legs. Then, he would begin the crunch movements. Fortune emphasizes that in this routine, the form is very important. "I’d rather you just did the correct form, instead of just doing them fast and trying to get them out of the way quickly, which is what a lot of people try and do. Everyone tries to cheat on the stomach. It doesn’t work," he said.

Seat raises

Pacquaio lies down on his back with his legs stretched and straight up. His hands are near his buttocks, almost underneath. He lifts his hips off the floor with both legs (and sometimes including arms) pointed upwards while doing the movement.

Seated crunches. Pacquiao is flat on his back with his knees bent and his hands on his legs. The same with what he does with his crunches, he initiates the movement, lifts his upper body, and creates short but fast, almost bursting motions while bringing his hands toward his knees. Pacquiao typically varies this routine for a specific reason. "The idea is to continually shock your system and shock your muscles into reacting. So, 50 and then continually varying your exercises is what we found works for our fighters," Fortune explained.

Cross-legged Seat raises

Pacquiao lies flat on the floor, his legs crossed, and both of his knees are up (and bent). He starts to throw his knees up by simply moving the hips. Up and out. Up and out.

Left and right side isolated crunches

Designed to strengthen his obliques, arms, and upper stomach, Pacquiao starts this routine by first staying flat on his back with hands on his chest. Then he slightly pulls up his upper body and slides it to one side, pulls it back to the center, and then comes back down to his original position. After a few reps, he begins the same process for the other side, always making a square on each side. The cue is always up, then center, and down. Fortune says that the shoulder should always stay as flat as possible.

Seated leg circles

This is a sit-up routine. Pacquiao sits on his bum, his arms crossed on his chest, and his closed fists almost touching his chin. The idea, according to Fortune, is to balance hands-on the chin. But not everyone can balance like Manny Pacquiao. Fortune suggests another way. 

"Obviously, if you can't balance, you have lower back problems. Avoid it. You can brace yourself by putting your hands around behind your back." Back to the routine, Pacquiao extends his legs straight and crosses one over the other in a form of small circles. First, he creates small circles in one way, and then changes direction and creates circles with the legs the other way.

Toe touches

Pacquiao bends his knees. One of his hands is on his chest, while the other hand is resting down on his side. He bends the legs with his feet almost close to his buttocks. He then swings his free hand in an act of touching the ankle on one side. He repeats the process for each side. Fortune mentions that "with this exercise, you can use the ankle weight or dumbbells to add resistance to your workout." 

Pacquiao was known to do 1000’s of reps of sit ups a day. 

Floyd Mayweather

Love him or hate him, Floyd Mayweather is a workout freak, always in shape. 

One of the best boxers of his generation, Mayweather is a self-confessed perfectionist, and it shows in his approach to training. Major fight or not, his well-toned, shredded body is a testament to the hard work that he puts inside the gym and the meticulousness that he shows in his workout regimen. 

Mayweather usually does a lot of physical and mental preparations, especially when preparing for a major fight. But when it comes to his abs workout, here are some of what the Money May’s core training usually consists:

The "Money Walk" 

This is a pull-up exercise. Floyd Mayweather grips the pull-up bar while facing upfront. He then pulls himself up in slow motion like walking on an invisible stair, with his legs and knees hanging and almost reaching his core in every motion. Evidently, this gives him more stamina and strength on abdominal muscles, lower back, arms, and upper torso.

Wood-chopping

That's right, Mayweather chops wood and does a Rocky Balboa. At one point, sporting a winter cap. Only he knows how it helps his body, but surely he doesn't need wood.

Medicine ball catch and throw

Obviously meant to strengthen his arms and core muscles, Mayweather likes to throw balls. The rock, solid heavy ones; not the parties. And he's good at catching them, too. 

The "Wheel" (Abs roll-out)

While you can't doubt the man's love for the wheels, the same could be said with his dedication to training. On his knees, Mayweather drops and rolls using an abs roll-out up and down the canvass. The routine is designed to tighten his core muscles and strengthen the arms. 

Sit-ups and crunches

Despite his unique training regimen, Mayweather also does a lot of the usual sit-ups and crunches to put pressure on his arms and abdominal muscles. Typically, he uses weights and dumbbells to vary his standard routines. When doing sit-ups, he also throws punches in the air as an added movement.

Stand-ups 

This is an exercise where someone holds the back of your ankles, your knees are bent, and you do a full situp of the floor, but continue the momentum to stand all the way up. Then go back down and rinse and repeat.

Mike Tyson

In his heyday, the superbly ripped "Iron" Mike Tyson boasted tremendous core strength.  Combined with natural power and talent, he was unsurprisingly a devastating force in the sport, ferociously tearing off opponents one fight at a time. 

The "Neck Rolls" and shadow-boxing may have been Mike Tyson's most famous workout routines, but for his abs,  here's what he normally did during training:

Medicine ball ab workout

Mike Tyson does the routine by having someone punch him hard in the stomach, abdomen, and side of his body with the medicine ball.

Bob-and-weave

With gloves covering his face, Tyson moves up and down in a stationary position, simulating an actual phone booth-style boxing. He would later move forward from side to side mimicking a defense-and-attack movement.

Sit-ups, crunches, dips, press-ups, and shrugs

Mike Tyson was known to perform these conventional workouts with ferocious intensity. Most of the time, he would do reps in tremendous numbers. He’s stated in multiple interviews that he would do 1,000 to 2,000 situps a day. 

Muhammad Ali

In his prime, Muhammad Ali had an incredible physique that made him one of the most fit-looking boxers in a heavyweight class where, in those times, flab among boxers were not uncommon. 

More admirable was the fact that he never lifted weights during his training out of the sheer belief that it would only slow him down and dissipate his power. 

But just like any of the old-school great fighters, Muhammad Ali had a mix of the traditional and unconventional abs training regimen. Some of these include the following:

Self-inflicted punches to the abdomen

Muhammad Ali used to do crunches and sit-ups while punching his abdomen with both hands.

Stretching table sit-ups

Muhammad Ali would lay flat on his back on the table and raise his legs up and down.

Reverse bicycle crunch

Seated in a V-like position, Ali would lift both of his legs and pedal backward.

Roy Jones Jr.

Roy Jones Jr. sported one of the most ripped bodies in the sport, and one that's still very visible today. While he did a lot of weights during his time, most of his strength training regimen includes a tremendous amount of pull-ups, push-ups. dips, lunges, and squats. 

All of the bodyweight exercises he did worked his core, but specifically for abs he did: 

• Situps

• Ab Wheel

• Crunches 

• Toe Touches 

• Knee ups

• Cable twists

• Leg Raises 

• Bicycle kicks

You Can Get the Abs!

Boxers are extraordinarily efficient when it comes to developing their physiques. While there are many ways that ordinary people can try to build a well-toned body, borrowing your techniques from the proven abs workout methods that most boxers do might be more worth your time and money than working out blind through some random training regimen. 

Remember that you don't have to be a fighter to have a fighter's abs. As the great Muhammad Ali once said to a crowd of spectators during a public workout: 

"They say I was too fat at one time. Look at me now. Don't tell me that ain't a perfect specimen of a man." 

Just remember one thing, you can’t out-train a bad diet! Eat right to get the abs to show, and train them to make them look even better!