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Last updated February 2, 2026
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abs
V Sit Cross Punch
Sit on the floor and balance on your tailbone, lifting feet off the ground (V-shape). Punch across your body to the left and right. This challenges balance and obliques.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Compound
- Force
- Push
- Type
- Strength
- Injury Risk
- Moderate
- Hypertrophy
- Medium
- Calorie Burn
- Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
side abs / obliques
Secondary
abs
Equipment & setup
What you need and how to position yourself before starting.
Equipment
body weight
Movement pattern
Alternate
Posture
Seated
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Sit on the floor with your legs extended in front of you, forming a 'V' shape with your body.
- Lean back slightly, keeping your back straight and your core engaged.
- Step 2Position Your Arms
- Extend your arms out in front of you at shoulder height, with your fists clenched.
- Keep your elbows slightly bent and your shoulders relaxed.
- Step 3Engage Your Core
- Tighten your abdominal muscles to stabilize your body.
- Ensure your back remains straight and avoid rounding your shoulders.
- Step 4Perform the Punch
- Rotate your torso to the right while simultaneously punching your right arm forward.
- Return to the starting position and then rotate to the left, punching your left arm forward.
- Step 5Maintain Rhythm
- Continue alternating punches while maintaining the 'V' position.
- Focus on controlled movements and proper form throughout the exercise.
- Step 6Finish the Exercise
- After completing your desired number of repetitions, gently lower your arms and sit upright.
- Take a moment to stretch your arms and relax your core.