Lying Air Punch

Positioning:

1. Lie flat on your back on a comfortable surface, such as a mat or the floor.
2. Bend your knees and keep your feet flat on the ground, hip-width apart.
3. Position your arms so that your elbows are bent at a 90-degree angle and your fists are level with your chest.

Movement:

1. From the starting position, engage your core muscles for stability.
2. Punch your right arm up towards the ceiling, fully extending your arm.
3. As you punch, twist your torso slightly towards your right side to engage your oblique muscles.
4. Return your right arm back to the starting position while keeping your core engaged.
5. Repeat the punch with your left arm, extending it towards the ceiling and twisting your torso towards the left side.
6. Alternate between right and left punches for the desired number of repetitions or time duration.

Tips:

- Maintain a steady breathing pattern throughout the exercise—exhale when you punch and inhale when you return to the starting position.
- Keep your movements controlled to avoid injury and maximize effectiveness.
- Focus on engaging your chest and core rather than just your arms.