Boxers are almost as famous for their abs as they are for the destruction they can unleash in the ring.
That’s because a good punch starts with a strong core, says Men’s Health Trainer and two-time Chicago Golden Gloves champion Gideon Akande. The more strength you have in your midsection, the more power you’ll be able to generate with each swing.
To throw a better punch—or just look like you can—use a medicine ball, Akande says. By slamming the weight into the wall or the floor, you’ll strengthen your midsection and practice transferring force through your core to your fists.
In the video above, Akande demonstrates three medicine ball exercises. Choose one and perform 10 reps between sets of any other exercise.
Or you can use each of the exercises as core finisher: Perform sets of 10 reps with 10 seconds of rest in between for 10 rounds.
