3 Exercises for a Stronger Core

3 Exercises for a Stronger Core

Ready to make six-pack abs your 2022 fitness goal? We’ve got you covered with three powerful core exercises from Trainer Myles that’ll leave you feeling sore and strong. We’ll also dive into why a strong core is so crucial for boxing and everyday life. 

Benefits of a Stronger Core

Whether or not it’s a six-pack you’re going for, we can all benefit from a stronger core. Your core muscles, which include your abs and the muscles all along your torso and back, are stabilizer muscles that connect your upper and lower body. 

As you move, these muscles in your core help support your spine and torso and keep you balanced. This is important because most movement originates from your core. Whether you’re getting up out of bed, bending down to pick something up off the floor, or landing a punch with Liteboxer, you’re using your core muscles. 

A weak core can cause pain in other parts of your body as different muscles try to compensate. A common example of this is lower back pain resulting from your back muscles attempting to do the work of weaker core stabilizer muscles. Better balance and stability with a stronger core can help prevent injury.

A strong core leads to more powerful movement patterns, better posture, less pain, and greater balance and stability. But you don’t need washboard abs to have a strong core. (Although it doesn’t hurt to try!) 

Why Do You Need a Strong Core for Boxing?

While it might seem like training for upper body strength is the most important aspect of a boxer’s workout, it’s actually your core that powers your fight. All offensive and defensive moves originate from your core. 

You need strong stabilizer muscles to land a powerful punch, to stay quick on your feet, and to duck, slip, and roll out of the way of your opponent. All moves start and end with your core, which is why boxing requires a strong foundation to be successful. 

3 Core Exercises to Add to Your Workout Routine

Boxing itself is a great core workout. But if a stronger core is your 2022 fitness goal, then adding these exercises to the end of your routine could be the extra push you need.

These are three of our favorite exercises from Trainer Myles, all of which are focused on building ab strength and tightening your core. They might look simple, but trust us, these exercises are deceivingly tricky and will challenge all the muscles in your core, back, and abs. 

Start adding these to the end of your Sparring, Trainer, or Punch Track workouts and you’ll notice a stronger foundation not only in your Liteboxer workouts, but in all your favorite movement activities: 

  • Six Spider Climbers
  • Six Knee Tucks
  • Eight V-ups


    @mylesrodney’s tips for a tighter core #Liteboxer #Trainer #fitness

    ♬ original sound - Sickickmusic


    Start with our recommended rep count above, but as you get stronger you can increase your reps to go for an even greater core challenge. 

    Press Play On Build + Restore

    If you have a Liteboxer, join us in one of our Build + Restore classes, including our Total Body Conditioning and Glutes and Ab workouts. These classes will get you ready to step into the ring — and into the world! — with more power, strength, and confidence. 

    Here are some of our favorite Build + Restore core-focused classes: 

    5 Min Glutes and Abs with GW

    This 5-minute class is guaranteed to target your core and butt with these glute activating and ab tightening workouts. GW wastes no time getting right into it as he walks you through glute bridges, heel taps, single-leg bridges, sit-ups, clamshells, and low plank reaches. As GW says, if it’s hurting it must be working!

    10 Min Beginner Glutes and Abs with Jill

    Your glutes and abs will be on fire after this 10-minute burner. But that’s the key to getting better in the ring. And Jill is here to challenge you for the full 10-minutes of this class where you’ll be working hard repping out squats, reverse lunges, power jacks, planks, fire hydrants, glute bridges, and more. Expect a lot of holds and repetition to really target those glute and ab muscles. 

    20 Minute Glutes and Abs with Kristi

    You’ll start with a lunge series warm-up before you cycle through glute and ab exercises featuring sprinter sit-ups, plank holds, donkey kicks, glute bridges, and more. These movements might look simple and small but they’re incredibly effective and will leave your muscles burning in no time. 

    Looking for more workout inspiration and advice? Join us on Facebook, TikTok, Instagram, and our blog for all the latest content.

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