How to Do Sit Ups for Boxing Training

Sit ups are an important exercise for boxers. They build and strengthen the abdominal muscles, allowing boxers to take punches to the torso. There are several ways to do sit ups, but the regular sit up and the abdominal crunch are two classic approaches.

Instructions

    • 1

      Sit on the floor with your back straight and perpendicular to the floor. Put your legs in front of you, knees bent and feet flat on the floor. Your knees should be about hip width apart. Use a piece of furniture or a spotter to hold down your toes.

    • 2

      Place your hands near the side of your head, with your elbows bent. Or, cross your arms over your chest. Roll your shoulders and head forward toward your chest.

    • 3

      Lean back slowly, with your head and shoulders tucked. Keep leaning back until you feel your stomach muscles tighten. Go back just a little more. Hold briefly, then bring your head and shoulders back to your knees.

    • 4

      Repeat as many sit ups as you can. Do them slowly. Try to start with 25 and do more as your stomach becomes conditioned.

    • 5

      Lie down with your back all the way to the floor to try a different type of abdominal crunch. Place your hands on the side of your head. Your elbows should be out to the side so that you can't see them.

    • 6

      Press your back to the floor. Bring your chest up in a curl, lifting your head, neck and shoulders off the floor. Keep your shoulders relaxed. They should stay aligned with your chest, and not come forward. Suck in your belly button towards your spine to tighten your abdominal muscles during the exercise.

    • 7

      Pause for a few seconds, then return your back to the floor. Repeat 25 times.