Punch + Knee Taps
- Moderate
- Seated
- Whole body
- Stomach & waist
- Arms
Starts at 23:39 in “Seated Exercises To Rid Tummy Fat For Good!”. The time is from YouTube's automatic chapters, so it may be a few seconds out.
What it is
Punch forward, then lift a knee and tap it. A rhythm drill for the arms and stomach together.
In the video this is shown on the edge of a firm bench. A sturdy chair without arms works too, as long as it can't tip or slide.
How to do it
- Sit tall near the front of the seat.
- Punch one arm forward, then the other.
- Lift one knee and tap it with both hands.
- Repeat the punches and tap the other knee.
Key tip: Punch out, not up. Keep the punches at chest height.
Who should skip it, and why
- You have had a hip replacement and were given hip precautions (for example, not bending the hip past a right angle or crossing your legs). Lifting the knee high or crossing the body can go past those limits.
- Your wrists or finger joints are in an arthritis flare. Clapping and tight fists press on sore joints. Keep your hands open and soft, or skip it.
Easier and harder versions
- Easier
- Do the punches with your feet on the floor.
- Harder
- Speed up while keeping your back tall.
How much
In our videos each move runs for about 40 seconds with 20 seconds of rest. Start with less if you need to. Comfortable effort is the goal, not exhaustion.
- chest pain, pressure or tightness
- dizziness, light-headedness or faintness
- breathlessness that doesn't settle when you rest
- sharp or joint pain, or pain that gets worse as you go
- numbness, tingling, or a sudden severe headache
This is general exercise information, not medical advice. If you have a health condition, or you've had a fall, injury or surgery recently, check with your doctor or physiotherapist first.
In these ChairGlow videos
- Chair Exercises That Will Drop Your Clothing Size! (25 min)
- Seated Exercises To Rid Tummy Fat For Good! (27 min)
- Seated Exercises To Make Belly Fat CRY HARD (34 min)