Boxer twists are among the most effective core workouts to strengthen your abdominals and obliques. The stability required to maintain proper form will also improve balance with consistent training. A solid core and unshakeable balance are two of the most important assets for a boxer in the ring.
Here’s the breakdown of how to properly perform the boxer twist and what muscles you are targeting.
Sit down on your mat with your legs out in front of you
Lean back slightly until your back is at a 45-degree angle from the floor
Raise your knees to tabletop position
Form a V shape between your torso and hamstrings
Bring your hands together in front of your chest
Rotate your torso from above the rib cage to the right
Twist as far as you can and lightly tap the floor with your fingertips
Rotate to the left as far as you can and tap the floor lightly
Alternate twisting your torso right to left
*Optional Modifications for Beginners:
Keep feet flat on the ground with knees bent
Raise legs but cross one leg over the other at the knee
Movement Key Points
Lift your knees to a tabletop position
Rotate your torso from side to side
Keep your core engaged
Keep your feet elevated
Lean back comfortably
Breathe steadily to keep your movement controlled as you perform boxer twists. As you maintain a slow pace:
Exhale as you twist to one side
Inhale deeply each time before you alternate sides
*If you are doing timed sets, continue to breathe deeply and steadily even if you are not syncing each breath with a twist.
Boxer twists are excellent for targeting the abdominals and the back, but you are also firing up your hamstrings as you hold your legs in the air.
Core: Abdominals, obliques, lower back
Legs: Hamstrings, hip flexors
10-20 reps (1 twist each side = 1 rep)
30 seconds each set
15-30 seconds rest in between
Boxer twists are challenging because they engage the entire core and require both strength and stability. It is key not to sacrifice good form for more repetitions, you can risk muscle strain, particularly in your back.
Beginners should start with 2-3 sets of 10-20 repetitions and modify as needed to maintain balance as you learn the technique. If you are more advanced with this movement and have consistently good form, you can do timed sets at increased speed.
Crushing Your Core Workout
Boxer twists are an intensely effective compound core exercise. This move will target your abdominals, obliques, and back while improving your balance. A strong midsection isn’t just about getting toned, solid boxer abs are a fighter’s armor when they take a hit to their core.
Remember, always #endwithabs!
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