How to Get a Flat Stomach With a Punching Bag

The larger the bag, the more resistance there will be on your punches.

Ryan McVay/Photodisc/Getty Images

Boxing workouts represent an efficient way to burn calories and build muscle at the same time, since they combine aerobic cardio movements with fast-twitch, powerful movements in short rounds. To get a flat stomach, you need to burn calories and increase muscle tone. Hitting a punching bag can help you with both, since it uses abdominal muscles and forces you to expend a lot of energy.


Don your hand wraps and boxing gloves before making contact with a punching bag, especially if you're using a heavy bag. Boxing hand injuries can range from minor bruises and strains to acute fractures and tendon damage.


Warm up using a light speed bag. Do a couple of rounds of jabs and crosses to raise your heart rate and get the sweat going. This will also warm up the joints and muscles specific to punching. If you don't have access to a speed bag, shadow box and use thin air and your imagination as an adversary.


Transition to the heavy bag for the bulk of your workout. If you're a beginner, keep a moderate pace on the bag and work on the speed of your punches rather than your power. Throw combinations for three or four rounds of two minutes each, taking one minute of rest between rounds.


Boost the intensity of your workout not by increasing the duration of each round, but rather by increasing your output. If you threw 50 punches in one two-minute round, aim for 80 punches in the second. This will increase the energy expenditure of your workout, burning more calories and activating more muscle fiber.


Target your abdominal muscles by focusing a few rounds of your workout on hooks and uppercuts. These punches require strong core activation and force you to twist hard into each movement. If your goal is to get a flat stomach, you need to attack the issue from both sides: trim the fat on top and build the muscle beneath.

Things Needed

  • Hand wraps
  • Boxing gloves
  • Heavy bag


  • Punching is a full-body movement that incorporates muscles of your lower body, core, arms and back. Instead of relying solely on your arms to deliver punches, be cognizant of the twist on your feet, hips and torso when you deliver the strikes. The more muscles you involve in each punch, the more effective your workout will be.


  • Avoid overextending on your punches, especially when you're using a speed bag. Some of the most common injuries associated with boxing involve the complex shoulder joint. Missed and overextended punches can lead to shoulder subluxations and dislocations, which can result in slow-to-heal injuries of the muscles and tendons.