Boxing
Boxing is a bodyweight Pilates exercise targeting the pectorals and deltoids. It involves performing alternating punch movements from a standing position, engaging the core with each rotation and building upper body endurance, coordination, and cardiovascular capacity.
How to do it
- Stand with your feet hip-width apart and knees slightly bent.
- Bring your hands to guard position near your chin.
- Engage your core and extend one arm forward in a controlled punch, rotating slightly through the torso.
- Return that arm and alternate with the other arm.
- Increase the pace as your coordination improves, maintaining a stable, engaged core.
- Continue for the desired number of repetitions or duration.
Form cues
- keep your core tight
- rotate through your torso
- keep your guard up
- punch with control
- breathe steadily
Breathing: Exhale sharply on each punch and inhale as you return your hand to the guard position.
Common mistakes
- locking your elbows fully, which can strain the joint
- forgetting to rotate the torso, which limits core engagement
- holding your breath, which prevents proper oxygen flow to muscles
- dropping your hands, which reduces shoulder endurance
Muscles worked
Primary: pectorals. Secondary: delts, triceps, abs.
Suggested sets & reps
Get fitter
3 sets × 45 seconds, rest 45 s
Lose weight
4 sets × 60 seconds, rest 30 s
Build muscle
3 sets × 20 punches per arm, rest 60 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp pain in your shoulders or lower back, stop immediately and choose a gentler movement.
- If you have wrist discomfort, keep your wrists straight and avoid snapping the joint at the end of the punch.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Do I need boxing gloves for this?
No, this is a bodyweight exercise designed for home use. You do not need any equipment.
Why do I feel this in my shoulders?
It is normal to feel your shoulders working as they hold your arms up and stabilize the punching motion.
How can I make this harder?
You can increase the speed of your punches or perform the movement for longer durations.