Muscles Worked: Abdominal muscles, back muscles, shoulders.

Starting Position: Sit on a carpet or a floor mat with your knees bent and your heels on the ground shoulder width apart. Make fists with your hands and keep your arms bent. Hold your hands in front of your chest.

Action: Lower your upper body to the ground. Stop once your upper middle back makes contact with the ground. Do not let your shoulders or head touch the ground. Keep your heels on the ground.

Raise your upper body of the ground. Punch with one fist across your body over your opposite knee. Twist and punch in the other direction. Repeat for the determined number of repetitions.


1.     Maintain a regular breathing pattern during this exercise. Do not hold your breath.

2.     Twist slowly if you have a history of back problems.

3.     Hold a dumbbell in each hand to make the exercise more difficult.