Sit-Up Punch
Strengthen your core and add a punch of cardio! Sit-Up Punches combine ab work with a twisting motion for a full-body burn.
The Sit-Up Punch is a compound exercise that mainly works the core, with help from the shoulders and biceps. No equipment needed: it uses just your bodyweight.
Optional Equipment
Sit-Up Punch Muscles Worked
Primary
Abdominals (rectus abdominis)
Secondary
Front Shoulder (anterior deltoid); Biceps (biceps brachii); Obliques
Sit-Up Punch Variations and Alternatives
How to do the Sit-Up Punch
Lie on your back on a mat with your knees bent and feet flat on the floor. Keep your hands by your sides or lightly touching your temples.
Engage your core and lift your torso up into a crunch position.
As you come up, twist your torso slightly and throw a "punch" with your right arm across your body towards the left side.
Lower back down to the starting position.
Perform another crunch, this time throwing a "punch" with your left arm across your body towards the right side.
Continue alternating punches with each crunch.
Focus on controlled movements and ensure you are engaging your core throughout the exercise.
Breathe out as you crunch up and punch, and breathe in as you return to the starting position.
Tips: - Keep your chin slightly tucked to avoid straining your neck. - Make sure your movements are controlled—do not use momentum to sit up. - To increase the difficulty, hold light dumbbells in each hand while performing the punches.
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Sit-Up Punch FAQs
What muscles does the Sit-Up Punch work?
The Sit-Up Punch mainly works the core, with help from the shoulders and biceps. The main muscles are the rectus abdominis.
What equipment do you need for the Sit-Up Punch?
None. The Sit-Up Punch is a bodyweight exercise, so you can do it anywhere.
Is the Sit-Up Punch a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What are some Sit-Up Punch variations and alternatives?
Similar exercises include the Three-Quarter Sit-Up, Ab Mat Sit-Up, Atomic Sit-Up and Torso Punch Half-Squat.
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