Boxing is a total body workout, with both physical and mental benefits. And it’s not only men who can reap the rewards but women too!

Here, we will explore the numerous physical benefits of boxing for women: cardiovascular, respiratory, and also muscular.

After all, you might already be ready to run into a gym or hire a private boxing coach to become the best physical version of yourself and eradicate the "problem areas" that may impact your self-esteem.

Discover how the noble art of boxing has an incredible impact on the female body…

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Domenico
5
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$35
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Benjamin
4.8
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$45
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Women's Boxing Classes: Lose Weight

Forget about the classic gym where you go from the bike to the elliptical, to the rower. These machines only target a particular part of the body very specifically.

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

Even playing sports may not be the most ideal way to burn calories and achieve your weight loss goals.

Women's boxing has numerous benefits
Boxing is intense but also fun! Just ensure to be prepared and committed. Source: Unsplash.

Conversely, boxing is THE most effective solution. The cardio involved in a boxing class is a whole other level to any other activity. It works the entire body.

Skipping rope, "suicides" (like in basketball), weights… The exercises provided by boxing coaches are highly demanding and are fantastic for conditioning. Boxing utilises the entire body and will also give you excellent coordination. You will be able to lose weight and tone up in no time.

Find out the cost of boxing classes near you prior to signing up for the first class you find in your area.

Boxing for Women: Strengthen the Abs and Glutes

These are frequently the main target areas for women when they first begin the sport of boxing. You’re likely not going to want to have big legs or big arms rippling with muscles.

The most prioritised is the abs and buttocks region!

In boxing, you can target this area precisely. To practice boxing, you must aspire to obtain maximum core strength. So, you will need to practise repetitive series of crunches in order to build the upper abs specifically. But that’s not the only area that warrants attention. The obliques are also an important part.

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

In regards to the gluteals, you can do the famous squats. In boxing, you will have to practice between 2 and 3 times more series than you would in a regular gym.

The routine drills of kicking, punching, agility, and footwork are high energy complete body workouts that will energise you and make you stronger.

A final exercise you can do is lunges. Stand with your feet staggered, one foot forward and one foot back. Then bend both knees and lunge straight down, sending your back knee toward the floor.

Try not to lunge forward over your front toes and keep your front heel on the ground. Press into your heel to stand, and repeat. These two exercises are great for working your glutes.

Boxing can really work your abs and glutes
Boxing utilises all your muscles making it a great complete body workout for women. Source: Unsplash.

As you alternate between these exercises and your drills over a long period of time (boxing classes can take over two and half hours) it will not take long to advance, and you will wind up with abs and glutes of steel.

Women's Total Body Boxing Workouts

As you have surely come to understand: boxing is a very comprehensive sport. You don’t even have to fight in the ring! Everyone can do pre-fight preparation work and reap the benefits.

With this total body workout, you will exercise all the muscular regions of your body and sculpt your body into that of a real sportsperson. You will practise footwork and exercises such as quick jumps and sprints that enhance power, reactivity, and explosiveness.

Don’t forget you can also tone your arms by throwing punches at the punching bag.

By bringing together all of these exercises, the entire body will feel the benefits of working out through boxing. Remember though that mental work is also necessary. However, we will come back to that a little later…

The best Boxing tutors available
Gilson
5
5 (10 reviews)
Gilson
$80
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1st lesson free!
Domenico
5
5 (5 reviews)
Domenico
$35
/h
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1st lesson free!
Benjamin
4.8
4.8 (5 reviews)
Benjamin
$45
/h
Gift icon
1st lesson free!
Donghwan
5
5 (2 reviews)
Donghwan
$80
/h
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1st lesson free!
Brandon
5
5 (1 reviews)
Brandon
$25
/h
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1st lesson free!
Jan
5
5 (4 reviews)
Jan
$59
/h
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1st lesson free!
Gus
5
5 (4 reviews)
Gus
$25
/h
Gift icon
1st lesson free!
Killian
5
5 (1 reviews)
Killian
$60
/h
Gift icon
1st lesson free!
Gilson
5
5 (10 reviews)
Gilson
$80
/h
Gift icon
1st lesson free!
Domenico
5
5 (5 reviews)
Domenico
$35
/h
Gift icon
1st lesson free!
Benjamin
4.8
4.8 (5 reviews)
Benjamin
$45
/h
Gift icon
1st lesson free!
Donghwan
5
5 (2 reviews)
Donghwan
$80
/h
Gift icon
1st lesson free!
Brandon
5
5 (1 reviews)
Brandon
$25
/h
Gift icon
1st lesson free!
Jan
5
5 (4 reviews)
Jan
$59
/h
Gift icon
1st lesson free!
Gus
5
5 (4 reviews)
Gus
$25
/h
Gift icon
1st lesson free!
Killian
5
5 (1 reviews)
Killian
$60
/h
Gift icon
1st lesson free!
Let's go

Which Muscles are Worked the Hardest When Boxing?

As you’ll know by now, when it comes to boxing, all the muscles are worked out. However, to zero in on a few particular regions we have:

  1. The biceps and triceps, which are worked by a good uppercut.
  2. The abdominal belt, which enables the boxer to maintain balance and be firm on the upper body.
  3. The calf-thigh line, which is engaged by footwork, the shifting of support to have the most power over your opponent.

Working these areas is obligatory. Neglecting these muscular regions will jeopardise your ability to be an excellent and efficient boxer.

Boxing for Women: the Perfect Cardio Workout!

Cardio may or may not be your primary goal when you decide to take up boxing as a sport. However, you cannot deny that boxing practice is a fantastic cardiovascular workout!

You will accomplish the physique of a quasi-athlete at a high level! The visible impacts are a lean and slender silhouette, but there are also less visible impacts that will leave you feeling great.

Don’t stress if you're just a beginner! As the body becomes accustomed to the strain of a high-intensity workout, your endurance will increase dramatically.

You might start to walk faster, and get less tired. But be careful, you must also accompany your workout with a healthy diet and lifestyle to really achieve results.

But when it comes to cardio, not many sports will give you such an optimal physique.

What are the Best Boxing Exercises for Women?

Boxing will get you fit in no time.
Boxing will certainly help you achieve your fitness goals. Source: Unsplash.

With the enthusiasm for women's boxing picking up over recent years, many providers are coming up with ways to get even more women into the combat sport, and into the ring, by providing different boxing classes for women.

How? Fitness clubs are combining boxing and cardio training lessons.

Fitness boxing classes enable women to participate in an intense cardio workout with weight training that will work for individual muscle groups one after the other.

The advantage of combining English boxing or French Savate boxing with fitness is that students can train in group lessons with music while exercising the muscles of both the upper and lower body.

Another example is Fight Classes, which can combine in one session:

  • Boxing
  • Kickboxing,
  • Karate,
  • Taekwondo,
  • Thai boxing,
  • Tai chi chuan,
  • And, capoeira.

So, in regards to women's boxing: fitness or fight? Most seasoned boxers will always say combat first and foremost. But forms such as shadow boxing or cross boxing are becoming more like fitness and are increasingly becoming trendy…

Check out a variety of kids boxing classes here on Superprof.

Boxing Classes for Self Defense

However, let’s not forget the origins of boxing, namely as a combat sport. But in combat, not only is there attack, but there is also defence.

And for women in particular, unfortunately it can be helpful to know how to defend yourself. And boxing, via its various practices, can assist you in learning effective self-defence techniques.

These practices can help us gain self-esteem, self-confidence and develop our sense of character. 

Savate, kickboxing or female MMA can finally enable all women, even beginners, to learn self-defence and conquer what many fear: the potential threat of violence when walking the streets alone in a large metropolis.

Discover various kickboxing classes here on Superprof.

The Mental Benefits of Boxing

Boxing can improve your mental health.
Participating in a sport like boxing can greatly improve your mental health and is often recommended for people suffering from mental health issues. Source: Unsplash.

We’ve focused a lot on the physical benefits of participating in combat sports but we can also talk in great detail about the mental impact. This Noble Art enables one to gain the mentality of a go-getter and a winner.

You will also develop your sense of self. Determining your physical limits enables you to really discover yourself.

You will also learn how to never give up, as you reach your physical limits and move beyond them. Of course, witnessing your body progress in the right direction will always be a source of motivation.

True strength stems from overcoming adversity and resistance. Adversity as boxing is one of the most difficult sports to learn, according to an ESPN study, and you must be mentally tough to persist when it seems as though you will never “get it”. You will find resistance in regards to your learning process, your level of fitness and, of course, your coach and/or opponent.

Boxers have one of the highest fitness levels of all athletes, and to get to that level you must push yourself in a way that requires strength. Once you’re skilled enough to be in the ring with an opponent, that is where you will really demonstrate your strength.

In the ring, you must remain calm and focused on your goal in the midst of chaos. Life is also chaotic and boxing will assist you in facing it head-on.

As a result of all this, boxing is truly a sport worth practising, so start boxing with a coach now.

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Jon

As an Englishman in Paris, I enjoy growing my knowledge of other languages and cultures. I'm interested in History, Economics, and Sociology and believe in the importance of continuous learning.