Work Your Abs in Just 3 Minutes

If you’ve ever taken a boxing class before, you know that there is usually some portion dedicated to just your abs. If you haven’t, now you know what to expect—it can be an intense 10-, 15-, or even 20-minute circuit.

There’s actually a good reason for this, though, other than the instructor just wanting to squeeze in some abs work for fun: Boxing requires a ton of core strength.

When you throw a punch, your abs brace your entire body against the impact of whatever you’re punching (in class, that’s probably a very heavy bag). You also have to do a lot of rotational movements—throwing a punch involves twisting your torso toward the bag or your opponent, and ducking also requires some turning. In any boxing class, you’re working your abs the entire time, even if you don’t realize it.

Here’s how the workout is set up:
Thread the Needle — 25 reps or 30 seconds
Flutter Kicks — 30 seconds
Up Down Plank Dolphins — 30 seconds
Scissors — 30 seconds
Crunch Ups — 25 reps or 30 seconds
Bicycles — 30 seconds
You can add this to the end of a larger workout, or do it on its own for a mini abs blast. As you get stronger, try to work up to doing each move for one minute. Or, do more than one round, resting in between rounds, to make this a longer workout. Napoleon suggests doing these moves every other day, or at the least, every two days, to notice changes in your core strength.

Thread the Needle — 25 reps or 30 seconds
Thread the Needle — 25 reps or 30 seconds
Start in a forearm side plank with your right shoulder over right elbow, left hand extended to the ceiling, and your left foot stacked on top of your right.
Engage your abs, and reach your left hand down toward your right obliques. Follow your arm movement with your eyes and head. Try to keep your hips from lowering or twisting.
Lift your left hand back up to the ceiling for one rep.
Do 25 reps or continue for 30 seconds.
Switch sides and repeat

Flutter Kicks — 30 seconds
Flutter Kicks — 30 seconds
Start lying face up and place your hands right along the sides of your butt to give your lower back some support.
Engage your abs and lift both legs about 6 inches off the floor.
Kick your feet (like you’re swimming freestyle). Make sure to keep your core tight and lower back on the floor as you move your legs.
Continue for 30 seconds.
If this move strains your neck or back, try putting a pillow or towel under your neck for support.

Up-Down Plank Dolphins — 30 seconds
Up-Down Plank Dolphins — 30 seconds
From an all-fours position, lower onto your forearms one at a time and then extend your feet, with your core engaged, so only your toes and forearms touch the floor and you are in a forearm plank.
Keep your core engaged, press your shoulder blades down your back, and keep your head relaxed and in line with your spine to avoid tension in your neck.
Place your right hand on the floor directly under your right shoulder, then your left hand under your left shoulder, and push up into a high plank.
Come down one arm at a time back to a forearm plank, keeping your hips stable and core tight.
Repeat three times.
After the third rep, lift your hips up and back creating an inverted “V” with your body.
Return to a forearm plank.
Repeat three times.
Continue for 30 seconds.

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