• Exhale and lie back. Bend the knees, and place the feet flat on the floor.
  • Place the hands by the sides of the jaw with the chin down.
  • Keep the elbows tucked in.
  • Lift the shoulders off the ground, contracting the abdominal muscles.

General and Boxing-specific Benefits

The Crunch and Sit-up are standard “groundwork” boxing exercises designed to strengthen the core.

Cautions and Modified Versions

Students with back and neck problems should practice with caution.

Anatomical Focus

Spine/Core: Rectus abdominis, internal/external oblique

Upper limbs: Deltoids, triceps brachii,

Lower limbs: Gluteus medius, tensor fascia latae

Study and Reflect


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