Get Killer Boxer Abs In Just 5 Minutes

Get Killer Boxer Abs In Just 5 Minutes

To get killer boxer abs, you need a healthy boxer’s diet and just 5 minutes of core work a day. Rock that 6-pack with Coach PJ’s core stabilization workout!

Published: June 13, 2022

Topics: Strength & Conditioning, Training

Author: PJ Shirdan

Boxing training can help you get in amazing physical shape. The combination of cardio with full-body strengthening can tone and sculpt your muscles in just a few weeks. Most people find that the last part of their body to start showing results is the core. To see those abs, you need a combination of the right diet and consistent core exercises.

FightCamp Trainer Coach PJ has a challenging but effective 5-minute core workout that will get you well on your way to killer boxer abs. You’ll repeat this set of four (4) exercises twice, then end with an intense high plank to mountain climbers drill for the final 30 seconds.

5-Minute Core Stabilization Workout

Single Leg V Up (30 seconds)

Single Leg V Ups
  • Lay on your back with your arms stretched above your head and your legs out straight

  • Bring your opposite arm to your opposite leg

  • Slowly lower back down to the mat in a controlled motion. Don’t flop!

  • Repeat on the other side

  • Continue alternating sides for 30 seconds and remember to breathe

For an added challenge, keep your legs and arms raised off the ground for the entire exercise.

Elbow Plank (30 seconds)

Elbow Plank
  • Come into a plank position resting on your elbows and forearms

    • Your elbows should be directly underneath your shoulders

  • Maintain a straight line from your feet to your head

  • Hold your core tight and try to stay low without sinking your hips

  • Hold for 30 seconds

Hollow Hold (30 seconds)

Hollow Hold
  • Lay on your back

  • Hold your legs up at about a 45-degree angle

  • Keep your shoulder blades off the ground

  • Reach your arms out straight towards your legs

  • Hold for 30 seconds

Sit-Up (30 seconds)

  • Lay on your back with your knees bent and your feet flat on the ground

  • Extend your arms above your head

  • Roll all the way up and bring your arms forward past your legs

  • Release back down to the mat, keeping your core tight and staying in control

  • Do as many reps as you can for 30 seconds

Rest (15 seconds)

Shake it out, move around, and get hydrated if you need it!


High Plank & Mountain Climbers (30 seconds)

Mountain Climbers
  • Start in a high plank position with your hands below your shoulders

  • Do 4 quick mountain climbers, ensuring you bring your knees up to your elbows each time

  • Return to high plank and pause

  • Repeat and continue alternating between mountain climbers and high plank for 30 seconds

  • Remember to breathe!

Cool Down Exercises

Child's Pose

Child's Pose
  • From a kneeling position, bring your big toes together and spread your knees out wider than your torso

  • Fold forward from the crease of your hips and place your forehead on the floor

  • Place your arms by your sides or extend them out forward with your palms facing down

  • Drop your hips back toward your heels

  • Close your eyes and continue to inhale and exhale deeply

  • Walk your hands on the ground to the right to stretch the obliques and lats

  • Walk your hands to the left to stretch the other side

Cat Pose/Cow Pose

Cat Pose
  • Begin on all fours with your wrists underneath your shoulders, your knees underneath your hips, and the tops of your feet pressed against the mat

  • Press down through your palms and simultaneously lift your chest and your tailbone toward the sky

  • Draw down through your shoulder blades and slide your shoulders down your back

  • As your stomach draws down toward the floor, gaze up and keep your spine long

  • Round your back towards the sky and lift the sides of your waist away from the floor

  • Draw your lower belly toward your spine and tuck your tailbone under

  • Keep the sides of your neck long and allow your head to hang towards the floor

  • Spread your shoulder blades apart

Oblique Stretches

Oblique Stretch
  • Sit upright in a kneeling position

  • Stretch your right arm towards the sky and lean to your left side

  • Hold for a few breaths

  • Repeat on the other side

  • Continue for as many reps as you want

Six-Pack In FIVE

Awesome job! As Coach PJ says, it doesn’t get easier, you just get better. Stack this core stabilization workout at the beginning or at the end of your boxing or kickboxing workout, and in no time, you’ll start to see results.

Train Like a Fighter

Take your workouts to the next level and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. FightCamp has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!” 

PJ Shirdan

PJ Shirdan is a FightCamp Founding Coach from the Philadelphia area. He found boxing as a way to heal and rebuild his life as he became a competitive fighter. PJ is a NASM, TRX, and USA Boxing Coach certified.

Next Article