BY TEAM HEAT (Devon Cormack & Heather Hardy) | Team Heat would like to guide you through a set of the abdominal exercises that are part of our everyday strengthening routine. A boxer’s foundation of power comes from a strong core. We ground ourselves by tightening and strengthening the psoas muscle, to deliver strong punches while planted on the floor — and also to be able to absorb any punches that come our way.
We do these types of exercises for two reasons. First and foremost, they strengthen muscle groups that are not used in everyday life. Muscle fibers found in the obliques (the banana-shaped muscles that extend around your sides, from the back to the torso) rarely get used unless we hone in on them using specific movements. The second reason? The six pack!
While these exercises will help, you must lose the extra layer of fat over your killer abs in order to see great definitions. That will only go away through proper diet and a regular fitness routine. By making ab work a part of that routine, the stomach and lower back will get much stronger — and, hopefully, give you many pain-free years to come.
THE V SERIES
This set of exercises is done while balanced on the tailbone, with the legs extended out and up, without bending the knees. From the side, you should look like the letter V. This is the home position, from which each exercise will start. They especially work the stomach, lumbar (lower back) and legs.
To increase stability and support the lower back, drop your hands to the floor. You will also want to position yourself on a yoga mat (a towel works just as well), to prevent bruising on the tailbone.
Resting between sets is important. Lay down on your back and hold your knees. To keep the spine neutral, be sure not to draw your knees too close to your chest (let them hang naturally). From this position, slowly rock side-to-side to help release muscle tension in your back. You can turn your head side to side to also release any tension in your neck.
IN & OUTS
Start in the home position, then draw your knees into your chest and kick them straight back out. Do three sets of 10.
LEG CLAPS
Start in the home position, then clap your feet together horizontally, opening and closing for 40 counts.
CROSSOVERS
Start in the home position, and like the previous exercise, open and cross your legs horizontally — right over left, then left over right. Do not bend your knees! Do this for 40 counts.
UP & DOWN ALTERNATES
Start in the home position and alternate your legs from the torso, up and down, 40 times. Do not bend the knees! Do this for 40 counts.
TOE TOUCHES / KNEE TOUCHES
Again with the “V” of the body staying as stationary as possible, touch the floor with both hands before extending to touch the toes (touch floor then knees, as an alternate). Do three sets of 10.
Devon Cormack and Heather “The Heat” Hardy work as personal trainers, while prepping for fights — at Gleason’s Gym (77 Front St., Brooklyn). UBF Super Bantamweight International Champion Hardy, a single mom, is currently a professional boxer with an 8-0 (and 2 KO) record. Before turning pro, she won championships in Muay Thai and Kickboxing. As a Golden Gloves contestant, she won silver in 2011 and gold in 2012 (125-pound division). Her next fight is March 21, at Brooklyn’s Aviator Sports and Events Center. Chelsea resident Devon Cormack is a three-time World Kickboxing Champion who coordinates fight scenes for film & TV. If you have a fitness or nutrition question, send an email to askteamheat@chelseanow.com. Visit heathertheheathardy.net and facebook.com/TheHeatHeatherHardy. Also visit gleasonsgym.net.
