Sit-up Punch Works Core And Arms!
Do you ever find yourself looking for an extra punch in your workouts? Something that will take a “go-to” move to the next level.
There are many things that you can layer on to almost every exercise to intensify it or just get a little extra out of it.
Our move today is a sit-up with punches; yes, literally an extra punch! All you need is a flat surface for this abdominal exercise. It will be working your whole core and adding tone in the arms and chest with the added punching motion.
Begin this move by lying on the floor. Bend in the knees and place the feet flat. Keep your chest tall and engage the midsection by pressing your lower back into the floor. Slightly lift the chest up (this will automatically tighten the middle) with both arms tucked into your chest.
Now, we can move!
- From your starting position begin to crunch in the core and lift the upper body completely off the floor. And on the way up add a single arm punch to the sky. This punch will give you that extra push of momentum to get you to the top of your move.
- Once you reach the completion of this sit-up punch, reverse your upper body back down to the floor and retract the extended arm. But before you release your body completely continue into your next sit-up. Only this time switch your punching arms.
- Keep this movement going, alternating your punches with each sit up, giving yourself at least 10 repetitions in each set for at least three sets.
- This move is great for nearly all levels. If you have any restrictions in your back, or simply have a hard time going from lying to sitting, you can modify this move by not going so low to the ground.
If you need a little more, add small hand weights to your punching hands.
This abdominal move is a great exercise to add into any core routine!
Tips by Marlo Alleva, an instructor at Gold’s Gym and group fitness coordinator at Fontaine-Gills YMCA in Lakeland, Florida.
