If you are doing an exercise, like basic sit-up, with more than 50 reps, it becomes pretty much useless, cause your body gets used to them. Instead, what works for fighters is continuously shock muscles with new exercises.

General Tips

• stretch muscles before doing the exercises
• “do not cheat on abs”: do each exercise slowly with a maximum amplitude
• exercises for abs should be compensated with exercises for lower back

Program Table

program overview Exercise Beginner Intermediate Advanced Reach Toes 10 20 30 H Scissors 10 20 30 Kick Up’s 10 20 30 V Scissors 10 20 30 Push Through’s 10 20 30 Circles 10 20 30 Side Bend’s 10 20 30 Big Circle 10 20 30 Bicycle 10 20 30

Exercises

Below you may find an illustration for each exercise with a description:

reach toes

Lie down on your back with arms at sides. Position your legs vertical. Extend your arms aiming for the toes. Lift up your upper body, trying to reach the toes. Bring your upper body in the starting position, shoulders coming down to the floor. Repeat the exercise from point 2.

Note #1: you may slightly bend your knees if necessary.

scissors horizontal

Lie down on the floor, face-up. Open your legs making V shape and lift them up. Place your hands in a lock in front of your chest. Alternatively, you may place your hands under your buttocks for additional support. Raise one foot half a feet, lower the other foot half a feet. Cross your legs, moving right foot to the left and left foot to the right. Bring your feet in the starting position. Repeat the exercise from point 2 by changing which foot goes up and which goes down.

Note #1: you may slightly bend your knees, if necessary.

kick ups

Lie down on your back with arms at sides. Position your legs vertical. Lift your pelvis from the ground keeping your legs vertical. Bring your pelvis in the starting position. Repeat the exercise from point 2.

Note #1: you may slightly bend your knees, if necessary.

scissors vertical

Lie down on the floor, face-up. Open your legs making V shape and lift them up. Place your hands in a lock in front of your chest. Alternatively, you may place your hands under your buttocks for additional support. Raise your right foot one feet while lowering your left foot one feet, without letting your feet touch the floor. Bring your feet in the starting position. Repeat the exercise from point 2 by changing which foot goes up and which goes down.

Note #1: you may slightly bend your knees, if necessary.

push throughs

Lie down on your back. Bend knees and put you legs aside. Extend your arm aiming between legs. Twist your upper body trying to push as much as possible between legs. Bring your upper body in the starting position. Repeat the exercise from point 2.

Note #1: do not lift your back, only twist the upper body in the waist.

small circles

Lie down on the floor, face-up. Open your legs making V shape and lift them up. Place your hands in a lock in front of your chest. Alternatively, you may place your hands under your buttocks for additional support. Make two feet in radius circles moving mostly your hips. One hip clockwise, the other anti-clockwise. After necessary repetitions, change the rotation direction of the hips.

Note #1: you may slightly bend your knees, if necessary.

side bends

Lie down on the floor, face-up, knees bent. Place one arm on the chest with with the hand on the shoulders. Stretch the other arm along the floor towards your ankle. Life your upper body, so shoulders are off the floor. Bend the upper body to the side touching the ankle. Bring your upper body in the starting position. Repeat the exercise from point 2.

After necessary repetition, switch arms and twist the body the other side.

big circle

Lie down on the floor, face-up. Open your legs making V shape and lift them up. Place your hands under your shoulders for support. Keep your feet together. Start making 3-5 feet radius circles clockwise or anti-clockwise, moving your pelvis and hips. After necessary repetitions, change the rotation direction.

Note #1: do it slowly, with maximum amplitude.

bicycle

Lie flat on the floor, face-up. Put your hands behind your head.

Bring right knee forward towards the chest. Straighten the left leg. Simultaneously, turn the upper body to the right, so your left elbows moves towards the right knee. Switch sides. Straighten the left leg and twist backwards. Bring right knee forward towards the chest. Bring the right elbow towards your left knee. Continue the exercise from point 1 in a ‘pedaling’ motion.

Note #1: you may slightly bend your knees if necessary.

References

1.

2. Oscar de la Hoya training for Mayweather, 24/7

3. Abdominal exercises for boxers, and .

box training tips, best abdominal exercises for boxing, best ab workout for boxing, basic abs workout, basic ab routine, basic ab exercises ,abs workout for boxing, abs workout boxing, abs for boxing, abs boxing, abdominales manny pacquiao ,abdominal exercises for boxers ,ab workouts for boxing, ab training for boxing, ab punch workout, sugarboxing abs manny pa, sugarboxing abs, manny pacquiao workout, manny pacquiao ab workout written out, is boxing good for abs, boxing exercise for abs, boxing abs routine, boxer abs, boxer ab training, best ab workout for ripped abs manny pac, basic ab workouts, abs workout for boxers, pacquiao ab workout plan, oscar de la hoya ab workout, manny pacquiao abs workout, manny pac ab workout, boxing workouts for abs ,boxers abs, boxe training, best ab exercises for boxing, basic ab workout, abdominal exercises for boxing, boxing abdominal workout, boxing ab routine, boxer ab exercises, pacquiao ab workout, exercises to rip abs, boxers abs workout,training boxing, ripped abs workout, boxing ab exercises, ab workouts for boxers, boxing abs training, boxing ab workouts, boxers ab workout, boxer abs workout, manny pacquiao ab workout list, manny ab workout boxing, boxing conditioning tips, ab exercises for boxers, manny pac ab sugar, abs workout routine, boxing training, boxing ab workout, boxing training tips, sugarboxing, manny pacquiao ab workout, boxing moves for abs, boxing abs workout, boxing ab workout routine, boxer ab workout, boxing tips, boxing abs, boxers abs training, manny pac ab sugar, how to train for boxing, sugarboxing.com, boxer ab routine, boxer abdominal workout, boxer abs training, boxers ab exercises, boxing for abs, boxing for core workout, boxing sugar, boxing traing, boxing trainig tips, boxing training tips techniques, boxing traning tips, boxing work out tips, boxingtraining, exercises for ripped abs, how boxers train, how doea a boxer get ripped abs, how to get boxers abs, manny pacquiao ab workoutroutine, illustrated boxing techniques, manny pacquiao workout abs, manuel pacquiao abs workout, number one ab exercise for boxing, pacquiao abs exercise, rip abs workouts, sugar boxing abs, sugerboxing, tips for boxing training, training tips for boxing, what are some boxing training tips, www.boxing tips.com, www.boxing training.com, www.shadow boxing.com, 10 boxing ab workouts, a boxer’s abs workout, a boxers ab workout, a guide to strong abs for boxers, ab boxing workout, ab circle for feet, ab exercise program table, ab exercises for fighters, ab exercises with feet on a step, ab ripping excercises, ab routine for boxers, ab training boxing, ab workout boxers, ab workout manny pacquiao, ab workout routine for fighters, ab workout with boxing for females, ab workouts boxers, abb workout for boxers, abdominal workout for boxing, abs boxing workout, abs exercise on table, abs exercise v, abs kick, abs like a boxer, abs punche exercises, abs workout, abs workout routine, abs xirclewith feet, animated boxing technique, basic ab routine for gym, basic abdominal exercises, basic boxing tips manny pacquio, basic exercises for abs, basic training in boxing manny pacquiao, basics moves to shredded abs, best ab and chest conditioning, best ab workout for boxers, best ab workouts for boxers, best boxing ab workout, best boxing abs, best boxing core exercises, best training tips for boxing, boxer ab workout plan, boxer ab workout routine, boxer abdominal exercises, boxer core workout, boxer’s ab workout, boxers ab routine, boxers ab training, boxers ab training workout, boxers abdominal training, boxers workout regime, boxersabworkout, boxin ab workout, boxing ab, boxing ab training, boxing ab work, boxing ab work out, boxing abb workouts, boxing abdominal training, boxing abs drill, boxing abs exercises, boxing and abs, boxing core workout, boxing core workout routine, boxing drills for abs, boxing exercises for abs, boxing exercises to get you abbs, boxing fitnesstips, boxing for training, boxing good for abs, boxing gym tips, boxing help in making abs, boxing home training, boxing table exercises, boxing taining tips, boxing tarening, boxing tips training, boxing tips website, boxing training advice, boxing training articles gym exercises animated, boxing training at home, boxing training exercises, boxing training for abs, boxing training htips, boxing training methods, boxing training routine, boxing training routines for beginners, boxing training.com, boxing traning, boxing traning tips, boxing tranning, boxing workot for abs, boxing workout drills, boxing workout for abs, boxing workout for abs and arms, boxing workout tips, boxing workouts abs, boxing-training, boxing: training tips, boxing’s abdominals exercises, bxoing ab workout, can boxing can exercise the abs?, core exercises for boxing, core workout for boxers, examples of boxing masterclasses, excercise for ripped abs, exercise cheat for abs, exercise to ripped abs, exercise toripped stomach, exercise training boxe, fighter exercises for arms and abs, full ab workout boxing, geile boxer abs, good boxing workout routine, great ab workouts for boxing, how boxers get abs, how do you train for boxing, how much boxers training abs, how often does manny pacquiao train abs, how to boxing training, how to have a boxing workout, how to prepare for boxing class, how to train boxing without equipment, how to train for boxing?, howmany ab workouts do boxers do, howsugarboxing.com, is boxing a good abs workout, kick boxing ab workout, kick boxing for lower ab, manny pacquaio ab workout, manny pacquiao 10 minute ab workout, manny pacquiao ab workouts, manny pacquiao abb workout, manny pacquiao abs, manny pacquiao abs training, manny pacquiao abworkout, manny pacquiao chest workout, manny pacquiao training abs, manny pacquiao workout plan, manny pacquiao workout routine, manny pacquiao’s abdominal exercises, manny pacquiao’s workout, manny pacquio ab routine, manny pacquioab workout, manny pacquio abs exercise, manny paquio ab routine list, pacquiao ab workout routine, pacquiao abs ripped, pacquiao abs workout, pacquiao workout abs, ripped ab workout, ripped abs, ripped abs sugar, ripped legs and abs routine, side bend exercise for boxers, simple boxing drills for conditioning, specialexercises/com, stomach training for boxers, sugae boxing, sugar boxing abs workout, sugar boxing instruction, sugar boxing., sugarberboxing, sugarboxing.c om, sugarboxing.com/boxing technique, sugarboxing.wordpress.com, sugerboxin, sugerboxin, super boxing ab workout, train for boxing, train tips.co/fighter, training advice for boxers, trening boxlng, vk abs fight, what ab exercises do boxers use, why boxers have great abs, www.basic abs exercises for beginners