If you’re serious about your boxing training, you should consider incorporating ab roller exercises into your regimen. They will burn fat and tone muscles all over the body in ways that traditional crunches cannot.
Why should you use an Ab Roller for Exercising for Boxing?
Because of its design, the Roller can give many muscles of the body a “power workout”, as it uses the resistance of your own bodyweight to work your abs more effectively. It is a great way to tone your lower and upper abs, as well as your obliques. It also works the muscles in your arms and legs; that’s because when you work with the ab roller, it uses momentum and force from the hips, legs, and arms to give you an effective workout.
All of these benefits can help you improve your boxing skills, but will also really help you increase your endurance. The ab roller is a great exercise for cross-training, as well as for overall fitness.
- Calves. The calves are the muscles on the back of your lower legs. They are used in many of the movements that you do during boxing, especially when you box on the front foot. The harder and more toned your calf muscles are, the better your balance will be and the harder you will be able to hit someone in the ring.
- Quads. The quads, also known as your quadriceps, are some of the largest muscles in your body. They extend from your knees to over your hips and help you walk (among other things). A strong upper leg is important for all kinds of athletic endeavors, including boxing. A strong quad can help you land your blows harder and with more force.
- Hamstrings. The hamstrings are the muscles on the back of your legs, which help you extend your knees and hips when you’re reaching for a punch. They also help to stabilize your lower leg as you move forward. Proper power is essential when boxing, so you need to make sure that your hamstrings are in good working order.
- Glutes. The glutes (often known as “glutes” or hip-glutes) are the muscles in your hips and buttocks. These muscles are important for boxing, as well as for everyday activities such as sitting and standing. They help to support your body and provide motion to your pelvis.
Boxers that Use The Ab Wheel To Work Out
A lot of amateur boxers actually recommend the ab wheel, along with other exercises and tools, when it comes to strengthening your core. But did you know that there are also legendary professional boxers who use the ab wheel in their workout too?
Let’s start out with one big-name – Floyd Mayweather himself. He has a record of 50 wins, 0 losses – 27 of those wins all KO’s, and you want to know one of his workouts? Ab rollouts, that’s right. He uses an ab wheel in his training routine to strengthen his core – and look where all that dedication to training brought him.
This is not just the case for Floyd, but also for other names that are known to be using the ab wheel in their workout like – Sugar Ray Leonard, Mike Tyson, and Marvin Hagler. All big names and famous boxers should inspire you to start getting an ab wheel to put into the mix of your workout routine.
Are you already thinking of getting an ab wheel? If in case the answer is yes, then you have good reason to start doing so – because the ab wheel is a great piece of equipment that will help you work out your core and develop your abs. A core that is strong, toned, and ready for the fights. We’ll be looking into what you should look out for when shopping for an ab wheel, for now, let’s talk about how you can begin exercising with it.
Ab Roller Exercise for Boxing
I’m sure you’re eager to begin, so let’s get started on how you can do ab roller workouts to have a strong core for boxing. You should have some water nearby during this workout so that you can rehydrate as needed; this will keep your energy level high so that you can perform better in each exercise.
This is how it’s done:
- First, assume the proper position with your back straight, your toes pointed to the floor, and your arms gripping tightly on the handles of the ab roller, placed directly below your chest.
- Roll the wheel forward, supporting your arm’s movements with your core engaged. It is very important not to allow your shoulders and arms to roll as well. Roll the wheel forward to your limit.
- Slowly roll the wheel back, maintaining a straight back, with no bend at the knees, and keeping your hips low and chest lifted at the end of each repetition and your core engaged at all times.
- When you have rolled all the way to the start, you may begin another rep.
You may do 3 sets of 5-8 reps each, depending on your current ability. It’s okay to start small in the beginning – as long as it’s a step forward to your goal.
What to look out for when shopping for an Ab Roller?
First, you have to decide if you want to get a single wheel ab roller or a dual wheel ab roller. You might think that one wheel of a difference doesn’t mean much, but it actually does have a very different feel. However, they give about the same amount of gains so you don’t need to concern yourself on that area.
When looking for an ab wheel – you should get one with a firm grip. It’s helpful that you don’t accidentally slip and injure yourself by losing your grip on slippery steel wheels. You should also try and look out for ab wheels with rubber wheels – if you plan to work out on the bare floor.
But if you’re doing it at home, and you have a carpet that you can use – then you don’t have to worry about getting one with a rubber wheel. For doing ab rollouts at home – it’s best to buy a dual wheel ab roller since it offers more stability but is harder to bring outside. If you want to do ab rollouts on the fly – getting a single-wheel ab roller could be best for you.
There are some ab wheels that give out freebies like protective kneepads in order for you to not get sore kneecaps – these are good too.
Besides Ab Rollers, These Exercises Will Help Build Muscles For Boxing
To complete your core building exercises – you should also incorporate these workout routines along with using ab rollers in order to have a more well-rounded routine:
*Bicycles – This exercise works many of the muscles in the core, as well as the arms and shoulders. Sit on an ab roller with your feet planted firmly on either side of it, knees bent at a 90-degree angle, and abs tight. Extend one arm upward while bending at the elbow to touch your hands together, then lower it back down to return to starting position before repeating on another side.
*Windshield wiper – As you roll, move your arms and hands in a windshield wiper motion. This strongly targets the obliques, stabilizers, and stabilizers muscles at the side of the torso.
*Bench dips – Raise your feet off the ground by extending your legs to a 90-degree angle while holding on to an ab roller with both hands. Keep abdominals tight to prevent you from arching over, and continue all the way down until your chest touches or almost touches the bench, then come up in one smooth motion. Repeat this exercise on both sides without rest, then switch sides for a total of six sets.
Ab Rollers are great for building core strength – and you should incorporate ab workouts into your routine if you want to be a successful boxer. It will hurt a lot in the beginning