Having a boxers’ abs is something a lot of people imagine and crave to achieve for their overall body and fitness goals. However, getting a boxers’ abs does take a lot of work mentally, physically and nutritionally which all require you to be able to be consistent and put in the work.
Boxing training can in fact be quite a repetitive sport, which mean you are doing the same types of exercises over and over again.
In the case of this blog I want to go over some key areas you should to consider if you wish to get those perfect boxer abs I’ve also added some of my favorite ab exercises videos for you to check out too.
1. Train, Train and Train!
Yes, I know this is fairly obvious first point to make – but if you want to get abs like Golovkin (above), Joshua, Mayweather or Canelo – you will simply need train them like your life depends on it! There is no easy way round this one, as much as some people might not want to admit it.
By setting your mindset to train your abs each day in your workout, you will with without a doubt reach your boxer ab goals.
2. You are what you Eat
Your diet and nutrition will be key for development of your abs as much as the training will be. One of the first things you really need to set out is nutrition plan if you want to have those dream boxing abs.
They say your body starts in the kitchen and I very much believe this to be case! You want to be eating low carbs and have very low sugars and high lean proteins! Here are lists of food I recommend you consider implementing into your diet if you haven’t already done so, along with some to avoid!
To have:
Broccoli – low calorie veg with
Fish – specifically fatty fish like Salmon, Tuna or Sardines.
Whole foods – things with oats, barley and quinoa (having a high fiber diet can help with digestion and weight loss
Green tea – has been proven to help with fat and weight loss (Especially that stubborn belly fat)
Legumes – these are lentils, beans, peas, and chickpeas etc
Protein supplements – check out my top protein supplements here for more ideas.
To avoid:
Fried Foods – Yes we all love fried food, however the Trans fats found in these are one of the biggest factors in weight gain and increased body fat!
Alcohol – Excessive drinking has been proven to increase your waistline
Sugar – cake, sugary snacks, chocolate etc all need to kept to a minimum if you plan on getting those boxers abs.
Why not look at my boxing and keto diet article or I also recommend you check out Expert Boxing’s Fighter’s Diet ebook which is a fantastic option to get you started.
3. Consistency and Repetition
As the biggest life coach in world Tony Robbins says: “Repetition is the mother of skill“. This is essentially a key thing if you are planning on getting the body you desire and deserve!
Some top boxers’ are doing 500-1500 reps of abdominal exercises each day, but it’s the consistency and repetition of this is what gets them their fighter physique!
If you can be consistent each day you will slowly see your body change due to the results of your actions, it will take a lot of mental strength, but it will be worth it!
4. Ab specific exercises
Yes I know this is a fairly obvious point to make, but focused abdominal exercises are obviously going to be key if you are planning building up your abdominal strength and tone.
Exercises I recommend for boxers’ include:
Oblique / Russian Twists – use a dumbbell, weighted plate or medicine ball while doing these and you will feel the burn!
Ab Roller – a common exercise you will most fighter use and will strengthen and tone your core quickly. Check out options on Amazon here.
Plank – There are lots of variations of this exercise, such as side and raised planks and is one you can almost do anywhere.
Ab workout circuit – I recommend you check out this great ab circuit by Fight Tips below:
5. Don’t compare yourself
It’s important not to compare yourself constantly to other boxer physiques! Yes we can use them as inspiration for us get the body we deserve, but at the end of the day its you vs you. That is the attitude you need to have if you want to get the boxer abs you want.
6. Boxing Training
So if you want boxer abs well you need also need to train like a boxer! That mean taking up the sport and really dedicating yourself to the sweet science. It really is one of the most rewarding workout you will every get and even better it actually involves using your abdominal core.
This is due to the movements you to the twists and turns you make which punch or moving around the ring or in training. It will also help you burn off a lot of calories and yes, there will be a lot of sweat!
I recommend you check out my heavy bag workout article or why not check out my top 10 reasons to start boxing.
7. Other Traditional Strength Training
This is another area good area of to combine with your training to progress your abdominal core muscles. By adding in other strength and conditioning exercises you will start to see a big difference in progress.
There obviously a whole range of different exercises you can do, but sometimes traditional exercises can be just as good!
Make sure to try exercises that are upper and lower which include:
- Pull ups
- Bench press
- Squats
- Deadlifts
8. Ab Specific programs
There are so many amazing programs out there that can help you get the boxer abs you desire. By committing to a program it will actively encourage you to really go all out for it, to get the body you want. Not only that you feel so much healthier, confident and happier in your day to day life!
To help you out here are 3 specific abdominal specific programs for you to consider!
Phil Daru – MMA Body Armour program
Body Armor was created so the world’s top fighters could keep training in any condition without any of the fancy equipment. Eliminate all excuses with the same program that MMA and boxing champions are using to keep in shape at home, in hotels, and any time they can’t access a gym! You will also get access to world renowned mma and boxing strength and conditioning coach Phil Daru.
Learn more about MMA Body Armour program here
Body-Weight BEAST
The Body Weight Beast program This program will help to develop “TRUE STRENGTH” and with the aim to help you get ripped in just 30 days using effective body weight exercises you will be able to perform anywhere & anytime without putting wear and tear on your muscles from heavy lifting.
Learn more about the body-weight beast program on their website here
Fighter Abs
The Fighter Abs program is probably one of the most underrated ab programs you can get access to. This program gives you so much content for only $15! This includes fighter abs specific videos, 6 week ready-made workout plans, 70 page ab manual which includes a diet and supplement guide.
Learn more about Fighter Abs program here
Hope you enjoyed reading this blog and that it will give you the motivation to start really training consistently, change your diet, try out a few new exercises or even try out one of the above ab program!
For more boxing training advice visit the link here or check out some related useful article and blog below:
- 10 Exercises To Improve Your Reflexes For Boxing
- Shadow Boxing Exercises For Home Or The Gym
- 10 Exercises To Increase Your Punch Power For Boxing
- Simple Boxing Workout Routines For Home
- 6 Key Boxing Defensive Techniques – Hit And Don’t Get Hit
Thanks for reading!
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