• Beginner Core Foundation
Front Plank
Why This Matters for Boxing
Basic core bracing — the foundation of every punch, every defensive movement, and every body shot you absorb. If you can't brace your core, you can't box.
How To Do It
- 1Get into a forearm plank position.
- 2Keep your body in a straight line from head to heels.
- 3Brace your core — imagine someone is about to punch you in the stomach.
- 4Don't let your hips sag or pike up.
- 5Hold for 45 seconds.
Sets
3
Reps
45s hold
Rest
20s
Pro Tips
- Squeeze your glutes to protect your lower back.
- If 45 seconds is easy, you're not bracing hard enough — try the RKC plank.
- Breathe steadily throughout.