There's more to boxing than just fighting

Jab and uppercut your way to a healthy lifestyle

By Daisy Carrington, amNewYork Deputy Features Editor | dcarrington@am-ny.com

April 25, 2007

Ah, sun sweet sun. It's finally raining down in tepid little rays and making tank tops required attire. Unfortunately, many of us have stumbled into summer unprepared, with flabby arms to boot.

Fortunately, Nikki Kimbrough, a trainer at Bally Total Fitness, has devised the perfect plan for whipping those bratwursts you call arms into shape: Boxing.

"Boxing is a true total body workout, and it can be performed by fitness enthusiasts of any age," Kimbrough says.

She advocates doing three sets of eight to 12 reps of the punches listed below. The moves are based on a right-handed person; if you are left-handed, reverse the arm and foot positioning.

1. Jab
Stand with your feet shoulder width apart, one slightly behind the other. Place your left leg in front and your right leg in back. Clench your fists, bend your arms and raise them in front of your body at a 90-degree angle. Position your left fist up under your chin.

This will be the arm you lead with. Hold your right fist up under your chin as well, with your elbows close to your sides. This is known as the defense position. Pushing off your rear leg, extend your leading arm and throw a punch, making sure your palm faces downward and your knuckles face forward. Bend your elbow and return to the starting position.

2. Hook
Start in the defense position. Turn your core muscles while swinging your left arm, which should be bent at a 90-degree angle. Face your palm toward you. A hook is usually aimed at the side of the head, but it can also be used for body shots.

3. Uppercut
This is a compact punch. Stand in the defense position, keeping the punch close to the front of your body. As your right fist comes up, facing you, rotate your torso into the punch. As your arm comes up, pivot your hip forward slightly for added power. Align your target with the first two knuckles of your fist. Return your arm to the starting position.

4. Front kick
Stand with your feet shoulder width apart, with one foot slightly behind the other. Place your left leg in front and your right leg in back. Clench both fists, bend your arms and raise them in front of your body. Position your fists up under your chin to help protect your face.

Then rock backward on your right foot, while raising your front foot about 3 to 5 inches off the ground. (This prepares you for the momentum and power of the kick.) Pull your right knee up to your chest, point your knee in the direction of an imaginary target, then kick out with the ball of your foot, thrusting your hips forward. Repeat with your other leg.