1. Starting Position:
- Lie flat on your back on a comfortable surface, such as a mat or carpet.
- Keep your legs extended straight out in front of you.
- Your arms should be bent at the elbows, hands positioned near your chest.
2. Hand Position:
- Hold your hands in a fist, positioning them at chest height, with your palms facing inward.
3. Movement:
- Begin the exercise by extending your right arm straight out in front of you. This mimics a punching motion while ensuring that your elbow remains slightly bent.
- As you extend your right arm, slightly lift your upper body off the ground using your core muscles.
- Return your right arm to the starting bent position near your chest.
- Repeat the punching motion with your left arm, extending it straight out while lifting your upper body slightly.
4. Breathing:
- Exhale as you punch out with each arm and inhale as you bring your arms back to the starting position.
5. Repetitions:
- Aim for 10-15 repetitions on each side, or perform as many as comfortable while maintaining good form.
6. Form Tips:
- Keep your core engaged throughout the movement to support your back.
- Ensure your shoulders stay relaxed and avoid tensing your neck.
- Move in a controlled manner to avoid straining your arms or shoulders.
7. Finishing:
- After completing your set, lower yourself completely to the ground and relax for a moment before standing up.
This exercise helps strengthen the chest and shoulder muscles while also working on core stability.
