Lying Cycle Punches
1. Starting Position:
- Lie flat on your back on a comfortable surface, such as a mat.
- Bend your knees and bring your feet flat on the ground. Your feet should be hip-width apart.
- Position your hands behind your head, keeping your elbows wide.
2. Engage Your Core:
- Tighten your abdominal muscles by pulling your belly button toward your spine. This will help stabilize your lower back.
3. Lift Your Legs:
- Start lifting your feet off the ground and bring your knees toward your chest. Your lower legs should be parallel to the floor, forming a 90-degree angle at your knees.
4. Begin the Movement:
- As you punch forward, extend your right arm straight out in front of you while simultaneously extending your left leg straight out, keeping it slightly above the ground.
- Your torso should rotate slightly to your right, engaging your core as you execute the punch.
5. Alternate Sides:
- Return to the starting position and repeat the movement on the other side. Extend your left arm forward while extending your right leg.
- Continue to alternate sides, aiming for a fluid motion as if you are cycling your legs while punching.
6. Breathing:
- Exhale as you extend your arm and leg. Inhale as you return to the starting position.
7. Repetitions:
- Aim for 10-15 repetitions on each side for beginners. Gradually increase the reps as you become more comfortable with the movement.
8. Cool Down:
- Finish your set and take a moment to relax on your back, stretching your arms and legs.
Tips:
- Keep your back flat against the mat at all times to prevent strain.
- Look forward rather than at the ceiling to maintain proper neck alignment.
- If you're new to this exercise, move slowly to ensure proper form and stability.
