Boxing is a complete sport, both mentally and physically. It's a workout on every level, and these benefits are the same for women as they are for men!

In some cases, the sport boasts superior benefits for women. Here, we will take a look at the varied physical benefits of boxing for women: cardio, respiratory, and also muscular.

After all, you may already want to run into a gym or appeal to a private boxing coach to become the best physical version of yourself and eliminate the "problem areas" that may make you lose confidence in yourself.

The noble art of boxing reaches out to you; see how women's boxing classes have an incredible benefit on the body ...

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Boxing Classes for Women: Weight Loss

You can forget about the classic gym. The one where you go from the bike to the rower. Different devices that target a certain part of the body very (sometimes too) precisely.

When you are a woman, and you just want to lose weight, this is not necessarily the ideal workout.

Playing sports may not even be the most effective way to burn calories and reach your weight loss goals.

There are many benefits of boxing for women
Boxing is an intense and rewarding sport that requires both absolute commitment and preparation.

Boxing, on the other hand, is THE ideal solution. The cardio of a boxing class is one or two notches above any other practice. The motivation is different, and it's the whole body that works out.

Skipping rope, "suicides" (like in basketball), bodywork ... The exercises given by the boxing coaches are extremely demanding and a great conditioning exercise. Boxing is requires the full body and excellent coordination. You will quickly lose weight and tone up.

Discover the prices of boxing classes here.

Women's Boxing: Working out the Glutes and Abs

This is very often the main target area for women when introducing themselves to the sport of boxing. Your first wish is probably not to have big arms or big legs rippling with muscles.

The priority area is the abs-buttocks area!

This zone, in boxing, is precisely targeted. To practice boxing, you must aim to be at your maximum core-strength potential. So you will have to employ a repetitive series of crunches! To build the upper abs especially. But it's not just them that require attention. The obliques are also put to the test.

The obliques are the abdominals on the side, the ones that work while you are aiming to touch your ankles with your elbows while being on the back.

As for the glutes, you know the famous squats. In boxing, you will have to engage in between 2 and 3 times more series than in a classic gym. The routine drills of kicking, punching, agility, and footwork is a high-energy total body workout that will leave you feeling energized and stronger.

Finally, keep the upper body upright, and stand at right angles alternating left leg and right leg. All with weights. These two exercises are terribly effective for the glutes.

Check for the best boxing weight classes here.

Women's boxing works out a range of different muscles
Get fit or die trying! Fit Boxing may be the perfect sport to help you achieve your fitness goals.

And as you alternate for a long time (boxing lessons can last more than 2 and half hours), it will not take long to progress, and you will end up with buttocks and abs of concrete.

Full Body Boxing Workouts For Women

As you will come to understand: boxing is an extremely complete sport. You do not have to fight in the ring! Pre-fight preparation work is open to everyone and is good for everyone as well.

With this complete workout, you will sculpt your body into that of a true athlete (adapting, of course, to your own objectives and capacities) you will work all the muscular zones of your body. You will engage footwork, as well as exercises to increase power, reactivity, and explosiveness with quick jump and sprint work.

Of course, you can also work your arms by hitting the punching bag.

By combining all of these exercises, the whole body will feel the benefits of exercise via boxing. Do not forget, of course the mental work required. However, we will touch upon that a little later.

What Muscles Work the Hardest When Boxing?

It has been said since the beginning of this article. In boxing, all the muscles are engaged. However, to pinpoint a few specific areas of action, we have:

  • The biceps and triceps, thanks to a good uppercut.
  • The abdominal belt, which allows the boxer to keep their flexibility to be solid on the upper body.
  • The calf-thigh line. The footwork, the play of support to have maximum power, comes from these muscles here.

The work is mandatory. Neglecting these muscular areas will make you a bad and unhappy boxer.

Women's Boxing: an Ideal Cardio Workout!

Cardio may or may not be your primary goal when you want to attack boxing as a sport. However, boxing practice is an undeniably excellent cardiovascular workout!

You will achieve the physical condition of a quasi-sportsman at a high level! The visible effects are a slender and lean silhouette, but there are also effects less visible to the naked eye.

If you're just a beginner, do not worry! As the body gets used to the strain of a high-intensity workout, your endurance will increase tenfold.

You may walk faster and tire less. Although be careful, you must match your workout with a relatively healthy diet and lifestyle.

But at the cardio level, very few sports will put you at such optimal physical conditions.

What are the Most Effective Boxing Exercises for Women?

Shadow boxing is a great full body workout for women
Boxing employs a multitude of movements that make it an incredible full-body workout for men and women!

Faced with the massive enthusiasm that women's boxing classes have provoked over the last twenty years, many providers have found ways to get even more women into the combat sport.

The advantage of mixing English Boxing with French Savate and Fitness classes is that the practitioners will train in group lessons with music while engaging the muscles of the upper and lower body. So we see classic fitness migrate towards more specific boxing movements.

Fight Classes, for example, can bring together various boxing styles and martial arts in one session:

  • kickboxing,
  • karate,
  • taekwondo,
  • Thai boxing or Muay Thai
  • tai chi chuan
  • and capoeira.

So, for women's boxing: fitness or fight? Combat first and foremost; boxers will never say the opposite. But disciplines such as shadow boxing or cross boxing are getting closer to fitness and are becoming more and more in vogue ...

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Adam
Adam
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Giles
Giles
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Clifford
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Clifford
$16
/h
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Ranzess
Ranzess
$10
/h
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Maximus
Maximus
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/h
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Nahom
5
5 (2 reviews)
Nahom
$50
/h
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Kelly
5
5 (2 reviews)
Kelly
$40
/h
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1st lesson free!
John
John
$9
/h
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1st lesson free!
Adam
Adam
$25
/h
Gift icon
1st lesson free!
Giles
Giles
$10
/h
Gift icon
1st lesson free!
Clifford
5
5 (1 reviews)
Clifford
$16
/h
Gift icon
1st lesson free!
Ranzess
Ranzess
$10
/h
Gift icon
1st lesson free!
Maximus
Maximus
$10
/h
Gift icon
1st lesson free!
Nahom
5
5 (2 reviews)
Nahom
$50
/h
Gift icon
1st lesson free!
Kelly
5
5 (2 reviews)
Kelly
$40
/h
Gift icon
1st lesson free!
John
John
$9
/h
Gift icon
1st lesson free!
Let's go

Take a Boxing Course for Self Defense

Let's not lose sight of the original aim of boxing, namely that it is a combat sport. At the level of the attack certainly, but also in the defense.

In addition to physical and mental benefits, boxing also helps women learn how to defend themselves.

Although it is quite sad to say, the streets have become quite dangerous; hence, learning self-defense is necessary.

Boxing is among the most effective ways of protecting yourself from harm and warding off attackers. Most martial arts are complex, but boxing teaches you how to stun or hurt an opponent instantly.

Additionally, boxing will also teach you how to ward off any attacks coming your way, maintain a safe distance from punches and kicks, and land a decisive hit.

As women, it is imperative to know some clever ways to get out of clutches, holds, and corners, and boxing happens to be one of them!

And when one is a woman, especially nowadays (unfortunately), it can be useful to know how to defend oneself. And boxing, through its different practices, can help develop effective self-defense techniques.

Thanks to these practices, we gain self-confidence, ask ourselves fewer questions, and let our character develop.

Savate, kickboxing, or female MMA finally allow all women, even beginners, to learn self-defense to overcome the fear of moving alone in the streets of a large metropolis.

The Mental Health Benefits of Taking a Boxing Class

Boxing has a number of benefits for women including improved mental health
Boxing, and sport in general, can vastly increase and improve your mental health and is often recommended for people dealing with depression or other mental health issues.

In a nutshell, we can talk in great detail about the mental impact of engaging in combat sports. The Noble Art is typically the sport that allows one to acquire the mentality of a winner, and a go-getter.

You will also gain confidence in yourself. Finding your physical limits allows you to learn more about yourself.

The desire to never give up is also present and important, as you reach your physical limits and push past them. Of course, seeing your body move in the right direction will make you grow wings and soar.

Strength comes from overcoming resistance and adversity. In boxing, you will find resistance in your learning process, your fitness level, and, of course, your opponent. It is one of the toughest sports to learn, according to an ESPN study, and you must be mentally strong to continue learning when it seems like you will never "get it."

The fitness level of a boxer is unsurpassed by most athletes and to push yourself in that manner takes strength. Once you gain enough skill to be in the ring with an opponent, that is where the real strength comes into play. Boxing teaches you how to be calm and focused on your goal amid chaos. Life is chaotic, and boxing will help you look it straight in the eye and say, "bring it on."

Because of all of this, boxing is a sport worth practicing.

Learn to box with a coach.

With all that said, boxing classes for women are more than just a way to defend yourself. For years, women have been treated as the weaker gender, and learning how to protect themselves helps dispel that narrative.

Boxing classes help women take ownership of their bodies and navigate their cities without having to look over their shoulders.

There's nothing quite like a person who knows the full extent of their strength; it gives them confidence and a carefree outlook on life. These classes help women achieve the same.

Why Women Should Take Up Boxing For Their Personal Growth

We already mentioned how boxing is excellent cardio, but it is also a gateway to more intensive workouts, such as various forms of HIIT.

Three minutes inside a boxing ring will show you the true meaning of cardio. It will result in your muscles switching over to anaerobic mode, making you feel your heart pounding in your chest.

Only sprinters experience a thrill and adrenaline rush similar to boxing. However, rather than working your lower body – like sprinters – you get a full-body workout!

A woman kissing her boxing glove
Boxing classes for women are always a plus, never a negative! Especially in dangerous cities, women can always add to their self-defense repertoire by learning what to do in certain tricky situations (Source: Pixabay)

Gets You Out Of Your Comfort Zone

People don't get many chances to push themselves to their physical limits, especially women. But when they step into that boxing ring, they will be pushed to the limits of their endurance.

Their time in the boxing ring is when they get to challenge themself, both mentally and physically. And when they come out of a session, they will undoubtedly feel like a rockstar.

Boxing classes for women are a tool that helps them confront their fears while staying in shape. And when they finally overcome their worries, they'll notice a new perspective on life.

Women are thrust into the role of the caregiver, whether it's their children, husband, or parents. Well, the boxing ring can help them reset this discourse.

Through school, most girls aren't put through their physical paces; therefore, these sessions might be new for some women. But that is what makes them better for those that have never tried it.

Being in the ring, they can live in the moment and listen to what their survival instincts tell them, free from the constraints of society. It truly is a phenomenal rush to experience.

Teaches You To Take Care Of Yourself

Boxing lessons for women also teach them to take better care of themselves. In the ring, you do not have a support system or anyone to lean on.

Not only must you evade any attacks, but you must also dole out a few hefty punches yourself. It's the best way to learn to fend for yourself. However, this applies to both men and women.

Boxing makes you more aware of yourself, and you start training harder to ensure your safety. You plan things out in advance, and you give your body time to heal. All this entails being aware of your body's needs.

Given how cultural norms dictate women to always sacrifice their needs for others, boxing is a welcome break since it teaches them to put themselves first.

If you're a mom, especially a new one, boxing will help you get back into shape, make you more confident about late-night walks with your kids, and will make you the cool mom!

A kickboxer mom sounds cool, doesn't it? Well, it will to your children! They will find excuses to tell their peers their mom is a boxer and can probably beat up their mom!

It indeed takes the edge over scrapbooking and other milquetoast hobbies when it comes to street cred.

Lets You Reclaim The Spotlight From Men

Once you become healthier and develop toned muscles, you won't want to go back to your pre-boxing body.

There's often a stigma attached to muscular bodies on women, which is why women's boxing classes are not as popular as they should be.

The truth is that there's nothing quite like developing a toned body regardless of gender. You are who you are for yourself and not for anyone else.

When you feel yourself losing the tummy and love handles, you'll want to double down on boxing with even greater intensity.

And lastly, more women need to be in the spotlight when it comes to combat sports. Men have hogged the space since inception, and it lacks female representation.

Who says women can't fare well at boxing? It's time women take control of their destiny as the proud, fearless individuals they are!

A woman wearing boxing gloves punching a man
Women's boxing classes are a welcome break from the male-dominated sphere of martial arts. They allow females to lay their claim on combat sports, carving a path for future fighters. (Source: Pixabay)

Getting Started With Boxing

Here is how to start with boxing:

Stances

If you're feeling a bit overwhelmed by the prospect of taking up boxing, you can ease yourself into it by taking beginner's classes. These sessions only work on teaching stances and techniques.

It's essential to have the proper stance when boxing. This means distributing your weight evenly and adopting the correct posture.

Stand with your feet apart, positioned slightly wider than your hip distance, and keep your weak side forward.

Make sure that your knees are slightly bent, tuck your chin, relax your shoulders, and put your hands up. Your weight should be distributed equally between front and back foot.

Punches

Then, it's time to move on to the punches. But, first, take some time to familiarize yourself with the different types of punches in boxing.

Also, you should know that some approaches can be considered illegal. However, the first punch thrown is the jab, where we use our leading hand to keep our opponent at length.

You can also try the cross punch, which is thrown with your rear hand and depends on your lower body strength and upper body strength.

This punch requires straight power and calls for good mobility through your core and hips. You can also try your hand at the front-hand hook, back-hand hook, and back-hand uppercut punches.

To summarise, the pattern you must follow is:

  • Jab
  • Cross Punch
  • Front-hand hook
  • Back-hand hook
  • Uppercuts

Distance, Balance, And Timing

Lastly, you must also focus on three essential aspects of your women's boxing lessons: balance, distance, and timing.

Balance is essential to develop good footwork and a strong stance. To learn how to control it, you can take up yoga, which also helps build a strong core.

Timing and distance control help you understand when to throw punches and when to hold back. To control these aspects is almost like a superpower; you will inherently know when to strike and duck.

Preparing Before Your Boxing Class

Just like yoga or aerobics, boxing sessions also require you to warm up before starting.

Warm-up

Most women choose to warm up by using a skipping rope. It raises the heart rate, warms up the muscles, and gets you in the mood for a hefty session in the ring.

Equipment

Boxing sessions don't have to start with a punching bag or sparring session. But as you progress, it is essential to use the right equipment before entering the ring. This includes:

  • Mouthguard
  • Heavy boxing gloves
  • Head guard
  • Tape

It would help if you started with a basic routine that doesn't require equipment. Shedding the weight of the equipment will help you assume your stance and alternate between punching techniques.

This is as simple as it gets and a great way to start any women's boxing class. Beginning each session this way will speed up your progress.

Exercise

You can also try your hand at a power ball since it helps build coordination and strength. Start with a basic 5 to 10-pound ball, hold it, and shuffle it from side to side while changing directions after 20 seconds.

Then, follow that with 30 seconds of squats while holding the ball. This might be hard for beginners, but it will help you build stamina and get easier as you progress.

Furthermore, you can also try sit-ups and crunches with your power ball. With this exercise, you will feel the heat in your abs, helping you prepare your core.

Use a double-end bag to boost your reflexes and coordination. These bags can help you practice your punches on a moving target and prepare you for action inside the ring.

It might be hard to master at first, but with time you will get the hang of it, and you'll get a feel for the real deal.

A woman curling a dumbbell
Boxing classes for women feature a steady mix of strength training, cardio, and warm-up exercises. Therefore, before you enter the ring, you must train your muscles adequately. (Source: Pixabay)

Are you in search of women's boxing lessons around you? No need to hop from gym to gym! Make a profile on Superprof and find boxing coaches that cater specifically to women.

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