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V Sit Cross Punch

V Sit Cross Punch

The V Sit Cross Punch is an effective and dynamic exercise that targets multiple muscle groups, helping to improve core strength and upper body coordination. This exercise primarily focuses on your abs, obliques, and shoulders, but also engages your chest, back, and hip flexors. To perform the V Sit Cross Punch, start by sitting on the floor with your knees slightly bent and your feet flat on the ground, hip-width apart. Lean back slightly, engaging your core muscles to maintain balance. Lift your feet off the ground, extending your legs straight in front of you. Simultaneously, reach your arms straight out in front of your chest, palms facing each other. Now, twist your torso to the left and bring your right hand across your body, aiming to touch your left foot. While doing this, keep your legs and core engaged to stabilize your body. Return to the starting position and repeat the movement on the other side, bringing your left hand across to touch your right foot. The V Sit Cross Punch not only challenges your abdominal muscles, but also works your shoulders as you reach across your body. It's important to maintain proper form throughout the exercise, ensuring that your back stays straight, your core remains engaged, and your movements are controlled. Incorporate the V Sit Cross Punch into your workout routine to enhance your overall strength, stability, and coordination. Remember to always warm up before any exercise and listen to your body, gradually increasing the intensity and difficulty as your fitness level improves.


  • Start by sitting on the floor with your legs extended in front of you and your hands placed on the floor beside your hips.
  • Bend your knees and lift your feet off the ground, creating a V shape with your body.
  • Engage your core muscles and lean back slightly to balance on your sit bones.
  • Extend your arms straight out in front of you, parallel to the floor, with palms facing inward.
  • Simultaneously twist your torso to the right and punch your left arm across your body to the right side.
  • Return to the starting position and repeat the twisting and punching motion, this time twisting to the left and punching with your right arm.
  • Continue alternating side to side for the desired number of repetitions or time.
  • Remember to breathe evenly throughout the exercise and maintain proper form.

Tips & Tricks

  • Engage your core throughout the entire exercise to stabilize your body.
  • Keep your back straight and avoid rounding your shoulders to maintain proper form.
  • Exhale forcefully as you perform the cross punch motion to activate your abdominal muscles.
  • Focus on controlled and slow movements to maximize the effectiveness of the exercise.
  • Gradually increase the intensity by using weighted gloves or dumbbells during the punch motion.
  • Pay attention to your breathing pattern and inhale deeply between each repetition.
  • To prevent strain, start with a modified version of the exercise by bending your knees slightly.
  • Ensure that you have enough space around you to perform the exercise comfortably and safely.
  • Maintain a consistent pace throughout the entire workout to build endurance and improve coordination.
  • Pair the V Sit Cross Punch with other core-strengthening exercises for a well-rounded workout.


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