Join Our Newsletter!
Subscribe now and we'll send you a great abs e-book for FREE!

Free Abdominal Workout Secrets E-Book!



About Amazing Abdominals
Amazing Abs Blog

Abdominal Exercises
Double Cable Rotations For Superior Abs
Prone Swiss Ball Rolls For Developing Strong Core Muscles
5 Sandbag Exercises For Rock Hard Abs
Trunk Twists With A Twist - Tighten Your Love Handles Now!
Bench Press Leg Raise Crunches For Lower Abs
Crunch Pulldowns For a Great Six-Pack
Two Exercises With a Twist For Rock-Hard Obliques and Explosive Core Power
Seated Les Raises - A New Approach To An Old Favorite
2 Dumbbell Swings For a "Steel Corset" Core
The Best Ab Exercise You Never Heard Of

Ab & Core Workouts
The New Method For Six Pack Abs
Build 3-Dimensional Abs In 2010
The Effectiveness Of Sand Bag Training For Abdominals
How To Get 6 Pack Abs & Lose Stomach Fat
Workout Complexes For Hardness & Conditioning
Old School Workouts To Develop Granite Hard Abdominals
The 3 Best Abdominal Exercises that Are Not Abdominal Exercises!
2 Challenging Exercises For Powerful Rock Hard Abs
How To Get Six Pack Abs Using Neglected Cable Exercises
Attack Your Abs With These Underground Power Moves
Killer Abs At Home In 12 Minutes

Recent Ab Training Articles
3 Unique Abdominal Exercises That Work Like Magic
Lose Ab Fat With 3 Non-Traditional Ab Exercises
The Top 55 Foods For Rock Hard Six Pack Abs
The Rise of SandBag Training
Develop Your Abs Through Heavy Strength Training
Cover Model Abs In One Workout Per Week
The Ultimate Secrets to a Flat Stomach and Six Pack Abs
Can You Really Lose More By Exercising Less?
Three Unusual Secrets For Awesome Abs
Super Sexy Swimsuit Six-Pack In 12 Weeks
The Best Exercises For Your Lower Abs Revealed
Bulletproof Your Abs And Injury Proof Your Back
The Truth And Secrets Of Getting Ripped Abs
Abdominal Fat Dangers
Abs Without Effort
Article Archives

Sports Training &
Punch Proof Abdominals: How To Get Abs Like A Pro Boxer
The 7 Sins Of Baseball Specific Core Training
The 2 Major Keys To Golf Conditioning Success
Core Training For Martial Arts: Abs Like Bruce Lee!

E-book Reviews
Firm & Flatten Your Abs
Brink's Bodybuilding Revealed
Gourmet Nutrition
Burn the Fat Feed the Muscle

Book Reviews
The Abs Diet

Website Reviews
The Facts About Fitness

Product Reviews
6 Second Abs
6 Popular Ab Machines Put To The Test

Turbulence Training Interview
Abdominal Training Secrets

Healthy Recipes
Seared Turkey and Squash with Saffron & Apple
Quinoa Ostrich Chili
Salmon Citrus
Spinach Souffle
Stir Fry Veggie
Easy Tuna Recipes For Bodybuilders & Dieters

Ask the Ab Guru
Prone Swiss Ball Rolls For Developing Strong Core Muscles
Expansion Sit-Backs For Amazing Abs
Powerful Exercises For A Strong Core
Should You Train Abs To Failure?
The Core In Four Abdominal Workout
Correcting Bad Posture With Ab Training
The Truth About Ab Machines
Core Training: Legit or Just The Latest Fad?

Ask the Fat Loss Guru
Concurrent Muscle Gain & Fat Loss: Is It Possible?
The Amazing Abdominals Mistake
Foods That Burn Body Fat
How to lose loose skin after weight loss
Does eating at night make you fat?

Punch Proof Abdominals: How To Get Abs
Like A Pro Boxer

By David Grisaffi

Ripped, six pack abs may get admiring looks at the beach or by the pool, but in my world as a strength and conditioning coach, what comes first and counts the most is not looks, but function. Stated differently, I’m talking about athleticism. Function is the ability to use those abdominal muscles for a reason, such as excelling in sports like boxing. This article will shed light on the abdominal workouts & training systems pro boxers I train use for superior ab strength and conditioning for boxing.

The interesting thing is, when you train for function and athleticism, the form almost always follows the function. Train like an athlete (pro boxer) and you will look like an athlete. Perhaps you won't build the muscle bulk of a bodybuilder, but take a good look at wrestlers, gymnasts or boxers. There you have some of the most athletic people in the world, and it is no coincidence that in these sports you also see some of the finest physiques in the world as well.

As a specialist in sports-specific ab training for boxers, I speak from experience, and if you’d like to learn how to develop the punch-proof six pack abs & core of a pro boxer with the strength and athleticism to match, then read on.

  People in the mainstream public are finally starting to realize the effectiveness of boxing training, as the class schedule at your local health club and the DVD rack at your local video store will show you.

Some of them are quite good, but most are NOT the real thing.

To deliver a punch such as in REAL boxing you need to not only hit hard enough to stop your opponent, but also posses a mid-section strong enough to take a punch and protect your vital organs. That takes a very specific and very serious type of abdominal and core training.

I’ve trained professional boxers for more than 13 years and boxing physical culture goes back long before that. In fact, boxing was one of the two most well known sports in America up until the mid 60’s (baseball was the other one). The old training regimes of boxers still linger today. Traditions are hard to change and this type of conditioning gets handed down from boxing generation to the next.

When I first started, I saw that there was no real science behind what most of the pro boxers did with their ab workouts - they just did what everyone else had done before them. There’s a lot to be said for the traditional methods, but with the addition of modern exercise methods and the application of scientific core training, the results and level of physical conditioning in the top pros today is simple awesome to see.

When working with an old school boxer, I implemented changes slowly as I had to gain trust before I could implement all of what I knew. Once they saw the improvement in power and speed they all started believing. The best part is, you can begin to apply some of these training methods in your own workouts immediately, and you can do it knowing that they have been proven effective by the toughest athletes in the world.

Boxing is sport that utilizes different metabolic systems of the body. Each metabolic system needs to be addressed for total success to be achieved. One cannot just have great strength and not have strength-endurance, for example. Strength-Endurance is the ability to contract a muscle system over an extended period of time. This is one component a boxer must train to achieve success. Explosive strength is another component, which is the ability to develop maximum force in the shortest time period. Have you ever watched a Mike Tyson fight? His left hook was what we call EXPLOSIVE STRENGTH!

Also a boxer needs to be trained in all planes of motion so they can produce a punch hard enough to render their opponent un-conscious!

There are many different ab routines I prescribe for my boxers depending on their starting condition and the amount of time they have before a fight. Each program is thought out thoroughly before being implemented.

For our purposes, I’m going to teach you four exercises that I use with most of my boxing clients which have also been appropriate and equally effective for my personal training clients who are not boxers but who would like the athletic physiques and punch proof abdominals of a boxer.

I like to change routines with my clients on a regular basis and you should too. You can incorporate these exercises into your regular routine for variety which stimulates new progress and gives you a break from the boredom. This core/abdominal program will get your abs rock hard in no time. It creates an powerful, strong core that not only looks good but functions correctly. This program will give you the body of an athlete.

The only equipment you need for this "punch proof abdominals" program is a medicine ball or a deflated Swiss ball (as shown in the pictures), an overhead bar to hang from and a floor mat.

David Grisaffi's Punch-Proof Abs Abdominal Workout Program
For Pro Boxer Ab Strength

Exercise Sets Reps Intensity Tempo Rest
A1 Hanging Leg Raise 3 1 per position BW 10-30 sec holds 1m
A2 Swiss Ball - Alternating Crunch 3 20 BW Fast 1m
A3 Swiss Ball - Arms Extended 3 6-8 BW 2-10-2 1m
A4 Reverse Arch 3 10 BW 30 sec holds 1m

"Punch Proof Abs" -  How To Get Abs Like A Pro Boxer
The Exercises

(A1) Hanging Leg Raise - Multi-Position Holds

 boxer ab workout boxer's abdominal training routine

This is a very advanced exercise designed for highly fit athletes. Do not perform this exercise as pictured above if you are a beginner or if you have lower back pain or injuries. Intermediates can adjust the holds to 5 seconds or perform regular reps. A regression to make the exercise easier is to use the bent leg variation with the knees bent at a 90 degree angle.

Perform the movements in the following sequence:

pull feet to the top for 10 seconds
lower to mid range 10 seconds
rotate to the left and hold 10 seconds
rotate to the right and hold 10 seconds
rotate to the middle and hold 10 seconds

(A2) Swiss Ball Alternating Crunch With Knee Pinch

  boxing ab workout

boxing abdominal workouts

This exercise is designed to have rotation and co contraction of flexion at the same time.

Note: During all abdominal crunch exercise, place your tongue on the roof of your mouth as if you were swallowing. This helps stabilize your cervical spine.

Position: Lie on a bench with a with a Swiss ball or a large leather medicine ball pinched between your legs

1. With some force contract your oblique muscular system so your right elbow is hits the Swiss ball with some power.
2. Return to the starting position and repeat for the other side.
3. Repeat for the prescribed number of reps

(A3) Swiss Ball Forward Roll ("arms extended crunch"):

Trunk flexion or "crunch" sit-up is the most popular exercise for conditioning the abdominal region. However, if the crunch sit-up is not performed with additional abdominal exercises like the ones mentioned earlier it could have a detrimental effect on your body over time. When performed correctly, the crunch is a good upper abdominal region strengthening exercise. If the crunch is overused it can lead to a more ridged thoracic spine. It also contributes to a shortened rectus abdominis, which in turn pulls the rib cage towards the pelvis resulting in poor postural alignment. This leads to the inability to extend backward, increasing likelihood of injury and poor posture.

Position: Lie on a workout bench. To perform the exercise correctly, maintain proper neutral posture in the cervical spine. Place your tongue on the roof of your mouth preventing shear forces through your cervical spine. Keep the lower back pressed firmly against the floor throughout the exercise.

1. Place your arms straight out toward the ceiling while pinching the Swiss ball between your legs.

2. Moving slowly, contract your rectus abdominis rising up one vertebra at a time. Keep tension in the abdominals at all times. Do not let your chin drop to your chest. A good way to maintain neutral posture in the cervical spine is to pretend your chin is traveling towards the ceiling. Once you have reached full contraction, slowly return to the start position.

3.Once you have reached full contraction, slowly return to the starting position

4. Repeat for the prescribed number of reps

(A4) Back Arch

 how to get abs like a pro boxer 

The back Arch is designed to strengthen all the extensor muscles of the body. Note: this is similar to the "Cobra" exercise, but the difference is your hands stay on the ground rather than held free to the sides of your body.

Position: Lie flat on your belly on a mat or comfortable surface. Keep your head in the neutral position.

1. Slowly and gradually contract the extensor muscles of your body.
2. Slowly rise of the ground and contract all your extender muscles completely while pushing down with your hands on the ground
3. Keep your head in neutral position (do not arch it backwards)
4. Repeat for the prescribed number of reps

This boxer's ab workout is circuit-oriented as that is always a good way to develop not only muscle strength and endurance but also to burn body fat. The workout was set up to shift you from burning carb fuel to burning fat fuel. Do this boxing ab routine on an empty stomach and you will see results in less than few weeks: Less fat, more strength, punch proof abdominals!

Coach David Grisaffi,
Tacoma Washington

P.S.If you enjoyed this workout, then you will love the workout programs in my Firm And Flatten Your Abs E-book. You can get more information on the home page


About the author:

David Grisaffi majored in physical education and holds multiple certifications including 3 from the prestigious CHEK Institute: Level II high Performance Exercise Kinesiologist, Golf Biomechanic, and health and lifestyle counselor. He's also certified by the ISSA as a personal trainer and specialist in performance nutrition. David has been a high school wrestling and baseball coach and is currently an independent trainer and strength coach. He has been sought after by some of the top athletes in professional sports including world champion boxer Greg Haugen and professional golfer Michael Putnam. David’s ebook Firm And Flatten Your Abs is an online best seller which teaches you how develop “six pack abs" while improving strength, function and athletic power at the same time.

Fat Loss Transformation Program

Looking for something ab specific? Type it here.

Amazing Abdominals 2006 - 2011
PO Box 5097, Hoboken, NJ, 07030, USA
Abdominal Exercise Videos | Abdominal Workouts | Abdominal Exercises | Core Training | Fat Loss
Lose Belly Fat Fast | Swiss Ball Pikes | Sandbag Workouts | Gain Muscle & Lose Fat | Boxer's Ab Workout
Bodybuilding Revealed Review | Firm & Flatten Your Abs Review
HomePrivacy PolicyTerms of useDisclaimerLinks
Amazing Abdominals Blog