1. Begin in a standing position with your feet shoulder-width apart. Keep your hands up in a guard position near your face.
2. Perform a quick squat (duck) by bending your knees and lowering your body down as if dodging an incoming punch.
3. As you rise from the squat, pivot to one side and extend one arm out in a punching motion, rotating the torso to engage your obliques.
4. Return to the squat position with hands guarding your face.
5. Rise again and pivot to the opposite side, throwing a punch with the other arm. Make sure to rotate your torso to engage the muscles fully.
6. Continue alternating the side punches with the ducking motion for the desired number of repetitions or time.
7. Maintain a rhythmic, controlled pace throughout the exercise, focusing on form and the engagement of your muscle groups.
8. Breathe out when you punch and inhale when returning to the guard position.
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