Chair Seated Across-Body Punch

1. Positioning:
- Sit on a sturdy chair with your back straight and feet flat on the floor, about hip-width apart.
- Keep your knees bent at a 90-degree angle and align your feet directly under your knees.
- For this exercise, there is no need for weights, but if desired, you can use light dumbbells for added resistance.

2. Starting Position:
- Raise your arms to chest height, forming a 90-degree angle at the elbows. Your fists should be facing each other, similar to a boxing stance.
- Engage your core muscles to support your back.

3. Movement:
- Punch your right arm across your body toward the left side, rotating your torso slightly to follow the movement. Your left hand should remain in the starting position, offering stability.
- Ensure that your fist moves straight out and back in during the motion, keeping your elbow soft but not locked.
- Return your right arm to the starting position.

4. Repetition:
- Repeat the punching motion with your left arm to the right side, again rotating your torso slightly.
- Continue alternating arms for a set number of repetitions or for a specific duration (e.g., 30 seconds to 1 minute).

5. Breathing:
- Exhale as you punch out and inhale as you return to the starting position. Maintain a steady breathing pattern throughout the exercise.

6. Tips:
- Keep your movements controlled and deliberate to maintain proper form.
- Focus on engaging your core and keeping your back straight to avoid any straining.

7. Cool Down:
- After completing your repetitions, take a moment to stretch your arms and shoulders to relax the muscles worked during the exercise.

This exercise helps strengthen the chest muscles, improve core stability, and enhance coordination.