The English singer and songwriter, Geri Horner, has recently shared her boxing workout, which helps her to build strength. 

Geri Honer, aka Ginger Spice, has been a trainer with personal trainer Paul Carroll for the last 2 years. Geri follows a strength-building workout, and she suggested including “a mix of low-impact boxing movement, controlled resistance training, and restorative recovery” for women over 50. 

At 53, her session primarily focuses on core stability, functional boxing drills, and posture-based strength movements. She revealed that, “Working with Paul reminded me how empowering boxing can be. It’s not about aggression – it’s about strength, rhythm and confidence.”

Former Spice Girl shared that by including a boxing workout, midlife women will benefit in terms of,

• It supports low density through controlled weight-bearing exercises.
• It assists in preserving lean muscle mass 
• It also facilitates balance and coordination 
• Improves cardiovascular health
• Assists in spinal health and strengthens the core
• Apart from this, it also enhances cognitive function.

Giri highly focuses on the core training element of boxing. Her trainer, Carroll, shared a 10-minute boxing workout designed to build the core, inspired by Giri’s sessions.

He shared 3 workout versions for beginners, intermediates, and advanced users. For this one noe need to have any advanced equipment and can easily perform at home, which includes exercises,  

Beginner-friendly boxing workout for the core 

• Plank hold
• Dead bug
• Glute bridge
• Standing knee raises
• Side plank (each side 20 seconds)

To finish the workout, performa  knee-supported plank

For intermediate level boxing workout for core development

• Bicycle crunches
• Bent-knee leg lowers
• Russian twists
• Side plank with hip lifts
• Plank knee tucks

To finish this session, perform a hollow hold with bended knees. 

Advanced-level boxing workout for core building

• Russian twists with a punch reach
• Alternating toe touch
• Fast mountain climbers
• V-sit hold
• Flutter kicks

Finish this session with Alternating plank reach.

Bottomline

While performing these movements, focus on maintaining control rather than rushing. The most vital point to remember is that boxing core workouts focus on stability and endurance, not on visible abs.

If one feels discomfort while performing any exercise, reduce the duration or slow the tempo. Always breathe your core when getting ready to throw or absorb a punch. Remember these points, and you are good to go. 

Have you ever tried this core-building boxing workout?

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Written by

Supradeep Dutta

Edited by

Oajaswini Prabhu