How to Get a Flat Stomach With a Punching Bag

When you think of a punching bag, chances are you don't automatically think of a means to work the abs. The reality, however, is that you can't have a strong punch without strong abs. The power of a boxer doesn't come from his arms and shoulders, they're just the transport vehicle. Instead, the power is generated from his lower body and hips, transferred through his core and delivered at the end of his fist. Incorporate a punching bag -- ideally a heavy bag -- into your workout routine to strengthen and flatten your stomach.

Things You'll Need

  • Wraps
  • Gloves
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Instructions

    • 1

      Secure your wraps and gloves in place prior to the beginning of your workout to reduce your risk of injury. Heavy bags can be hard on the hands if proper protection isn't worn.

    • 2

      Focus on strikes that heavily rely on the stomach muscles such as uppercuts, hooks and jabs. Emphasize the work of your abs to ensure a challenging workout.

    • 3

      Add knee strikes and leg kicks to engage all areas of the stomach. A roundhouse kick will work nearly every muscle in the abdomen.

    • 4

      Work the bag at a moderate intensity for 20 to 30 minutes to get a steady-state workout.

    • 5

      Up the intensity of your workout with intervals. Go all out for two to three minutes throwing a combination of punches, kicks and knee strikes. Rest for one minute then get back to work. Repeat the cycle five to 10 times.

    • 6

      Target your stomach with hanging situps. Wrap your legs around the punching bag and hang upside down. From here, contract your abs to lift your torso upward. Slowly lower back to the starting position.