Lying Punch

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.