After an average kickboxing workout you feel – if all goes well – all the muscles in your body. That’s because kickboxing is a ‘full body workout’. In other words, you’ll use almost all your muscles while twisting, punching and kicking. Did you know that the basis of these movements lies with the abs?

Strong abs and core benefit your entire body.

Here are just some of the benefits to doing core exercises:


  • Ensure a straight back

  • Keep your body stable

  • Help with turning your body in the right way.


Here are 6 ab exercises that will give you that desired kickboxing core:



Jumping rope has been included in the list as it warms up your body immediately. It’s an ideal way to prepare your body for other abdominal exercises. After 3 minutes you’ll feel your abs for sure!



Not only do squats strengthen your abs, it also tackles your hamstrings, glutes, calves and quadriceps (the muscle at the front of your thigh). Here’s what to focus on:


  • Put your feet shoulder-width apart and make sure they point straight ahead

  • Sink down through your legs as if you were going to sit on a chair. Watch out for that hollow back! Keep it straight

  • Push yourself back up from your heels.



For a change – or to spice up the exercise – you can turn it into a jump squat. While coming up, make a jump.



The crunch is a good abdominal exercise to use for variety. You mainly train the lower abs. So how do you do them properly?


  • Lie on the floor, on your back

  • Place your feet away from your behind on the floor so that your knees bend

  • Put your hands behind your head and pull yourself up, moving your shoulders to your knees

  • Then slowly lower yourself again.



The push-up is perhaps one of the most famous exercises! Here’s how to do a good push-up:


  • Get on your knees and make sure your hands are on the floor

  • Straighten your knees so that you are standing on your toes

  • Keep your body in a straight line

  • Now slowly lower yourself through your arms until you are just above the floor. Only move your arms in this exercise

  • Then press again until you return to the same position




A while ago it was all the rage in the Netherlands; planking! Everyone did ‘the plank’ in the most original places. Yet planking remains a tough exercise, which gives you strong abs. It’s somewhat similar to a push-up.


  • Keep your body in line while lying on the floor

  • Put your elbows forward

  • Push your elbows and toes into the ground and ensure maximum tension

  • Hold this for at least 10 to 15 seconds, or longer if you can. This differs per person.




The word says it all, you perform this exercise while kicking to the side.


  • Turn the foot you are standing on outwards, pull in your knee and bend your torso slightly

  • Then step to the side

  • Push your elbows and toes into the ground and ensure maximum tension


Make the exercise harder by punching and/ or holding weights at the same time. By tightening your torso, you directly train your abdominal muscles.