Lying Cycle Punches

Muscles worked

Setup

1. Lie flat on your back on a mat with your legs extended and your hands in a 'guard' position by your chin.
2. Lift your head and shoulder blades slightly off the mat to engage your upper abdominals.
3. Raise both feet 3-6 inches off the floor to create constant tension in the lower abs and hip flexors.

How to do it

1. Pull your right knee toward your chest while simultaneously punching your left hand across your body toward the right side.
2. Exhale forcefully on the punch, rotating your torso to bring the opposite shoulder toward the incoming knee.
3. Inhale as you switch sides in a fluid motion, extending the right leg and pulling the left knee in while punching with the right hand.
4. Maintain a steady, rhythmic tempo, ensuring your feet never touch the ground between repetitions.

Form checklist

• Keep your lower back pressed firmly into the floor to protect the spine.
• Fully extend the non-tucked leg until it is straight and hovering just above the mat.
• Rotate through the ribcage and obliques rather than just moving your arms.
• Keep your chin tucked slightly toward your chest to minimize neck strain.

Pro tips

• Focus on the 'reach' of the punch; the further you reach across your body, the harder your obliques must contract.
• Maintain a 'hollow body' position throughout the entire set to keep the core under constant tension without rest.
• Squeeze your quadriceps on the extended leg to stabilize the pelvis and increase lower body engagement.

Make it harder

• Hold light dumbbells (1-3 lbs) to significantly increase the demand on the deltoids and upper core.
• Slow the movement down to a '3-second hold' at the peak of each punch to maximize time under tension.

Frequently asked

What muscles does the lying cycle punches work?

The lying cycle punches primarily targets the abs, deltoids, and obliques, and also works the serratus anterior as secondary muscles.

What equipment do you need for the lying cycle punches?

The lying cycle punches requires no equipment — just your body weight.

Is the lying cycle punches good for beginners?

The lying cycle punches is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals
• Alternate Knee Raise Side ReachBeginner · abs, deltoids, and obliques
• Alternate Leg Lift Tap Arms CircleIntermediate · abs, deltoids, obliques, and pectorals
• Alternate Single Leg Raise PlankIntermediate · abs, deltoids, hamstrings, and obliques