Boxing and boxercise basics

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Boxing is not only a fantastic cardio workout, but a great way to gain empowerment. Helen Hawkes introduces the basic moves.

Social, self-empowering and fun, exercise classes based on boxing techniques are fast becoming the most popular group activity in health clubs – especially among women.

“Boxing is the fast track to a strong, lean body. It can strengthen the arms, thighs, bottom, shoulders, abdominals and wrists – a vulnerable area as women age,” says personal trainer Nada Taylor, who teaches FitBox at the Peninsula Leisure Centre on the Central Coast. “You also get teamed with a partner, so you have a ready-made exercise buddy,” she adds, “and there’s something about throwing punches that makes everyone feel stronger.”

Boxing exercises are much easier than many women think, and those who dislike complicated step or aerobics classes will find the movements very straightforward. “Even if you have two left feet you can still box,” assures Nada. Classes, which come in variations such as ‘fit boxing’, ‘boxercise’, ‘box circuit’ or ‘Body Combat’, are suitable for anyone from beginners to the very fit because you can govern how hard or fast you work.

So forget the idea that boxing isn’t ‘ladylike’ – it’s the ideal exercise for women who want to build their physical and mental power, and have fun doing it.

What to expect
Classes typically concentrate on pad work and sparring, which involves facing a partner and taking turns throwing punches and kicks that your partner blocks with mitts and shields. Don’t worry: it’s unlikely you’ll be partnered with the female equivalent of Kostya Tzu, and trainers make sure women are evenly paired for muscle strength and fitness level.

You’ll be taught how to punch properly – it's about technique not strength – and there's no risk of bulking up. Boxing is a high repetition workout so you'll see the development of tone rather than muscle.

Safety first
A good instructor should walk around the class and correct technique as well as offer encouragement. If you’re training at home, it’s important to observe correct technique to avoid injury. “Boxing is more hands-on than other classes,” says Nada. “You should feel as though you have your own personal trainer.” Before joining a boxing class, check your instructor is fully qualified and registered with an approved fitness body such as the Fitness Institute of Australia (www.fia.com.au).

Get the look
Half the fun of a boxing class is wearing the gear and using the equipment. At organised classes the equipment is provided, although for hygiene reasons you may want to bring your own gloves. If you intend to train at home, you may also like to buy a skipping rope and a punching bag. If you have an exercise buddy, arrange to share the costs for some focus mitts and kick shields.

“Wrist wraps that have padded, elasticised support are a good idea if you’re going to be punching hard,” says Nada. “They protect the delicate bones in the hand.”

Boxing equipment and accessories are available at most sports stores, or at online stores such as www.jimbradley.com.au. Wearing a T-shirt and shorts is more suitable than wearing a tracksuit as you will work up quite a sweat, and it is essential that you have a good pair of running shoes.

In the action

Boxer’s stance
There are two poses used when preparing to throw a punch: boxer’s stance and front stance. To move into boxer’s stance, stand with your left foot forward, knee slightly bent. Shift your weight forward on to this foot. The knee on your back leg should also be slightly bent and your back heel should be raised. Keep your body even and bring your hands up, fists at chin level and firmly closed to guard your face. If your left foot is forward, your left fist should also be slightly further forward than your right; when alternating sides, this is reversed. Your thumbs should always be over, not under, your fingers so you don’t break your thumb when you punch. Your core muscles (the abdominal and lower back) should be tight, and your chin tucked in.

During a class this stance will also be reversed, so your right leg is forward, to balance out the body.

Front stance
Stand with your feet side by side, at shoulder width, your weight evenly distributed and your knees slightly bent – they should never be locked. Your feet should be flat and your elbows should point down with your fists (or guard) up at chin level, parallel to each other. As in boxer’s stance, your core muscles should be firm and your chin tucked in.

Jab/cross
A ‘jab’ is a quick punch straight ahead, made with the forward fist. The arm should be twisted in a corkscrew movement as you extend, so the fist is horizontal at impact. Try thrusting your shoulder into the punch, and bring your arm back quickly after impact. A jab is often followed by a ‘cross’, which is a stronger, slower punch thrown with your rear fist across the body and towards your target.

Stand in boxer’s stance, with your left foot forward. Jab with your left hand, bringing the move from your shoulder towards your target. If you don’t have a punching bag, imagine a target in front of you, or if you are working with a partner, hit the focus mitt in their left hand. The impact should be made with the flat front of your fist and, as you punch, you should come up on your back toe. As you make impact, your body will twist slightly and your back foot will turn out. Follow with a cross, punching with your right hand. Aim to continue for 10 minutes.

Benefits: This move works your whole back, your shoulders and your core abdominals.

Note: If you are working with a partner, they should stand in boxer’s stance, with mitts ready to ‘catch’ your punches and push back a little. For a jab/cross combination, the elbows are pointed downwards, arms close to the body and hands held high at each side with the focus mitts pointing forward.

Uppercut
Stand in front stance. This move comes from your core – you twist through your abdominals to deliver the punch upwards. Your elbows are pointing down, close to your side, and your closed fists are at chest height. Starting with the right fist, ‘scoop and lift’, swinging the right fist up and to the left, followed by the left fist twisting up and to the right. As you do this move, pivot on alternate heels to give you more power to swing through. Aim to continue this exercise for 10 minutes using slow, strong movements.

Benefits: This move works your triceps, biceps, upper back and core abdominals.

Note: If you are working with a partner, they should be in front stance but with their arms held out to the front, at shoulder height, with elbows slightly bent and hands and focus mitts facing down. To be able to absorb more force, one hand can be doubled over the other.

Hooks
Stand in front stance. Start with your left arm and fist in guard position. To execute the hook, pull your right fist around in a circular motion to make contact with the focus mitt. Rotate your arm so that your fist is horizontal at the point of impact. As you punch, pivot your right toe and rotate your hips in the direction of your punch, shifting your weight on to your opposite foot and keeping your elbow at the same height as the fist (which is around shoulder height.) Alternate sides.

Note: If you are working with a partner, she should hold the focus mitts out to the sides – the wider the better – with the focus mitts facing inwards.

Benefits: This move works the waist, shoulders and arms.

Back knee strike
Stand in a semi-lunge position with right leg forward and knee bent. Your left leg should be bent and the rear heel raised. Your front foot is flat. Your core muscles are tight, and your hands are on top of the partner's focus mitts or kick shield for balance. Fully extend your rear leg backwards and then pull the knee in and up to hit under the mitt or shield. Aim to continue for 10 minutes, reversing legs after five minutes.

Benefits: This move works the thighs, bottom, hamstrings and abdominals.

Note: If you are working with a partner, they should be in front stance holding the focus mitts facing down, at a height appropriate to the fitness level and limb length of the partner.

Your kickstart
Boxing classes are fast appearing at fitness clubs around Australia. Try these locations to get started.