Boxing Bag

These exercises are not suitable for beginners, however are ideal for Boxing and other Martial Arts.

Working on a punch bag, a number of combinations of exercise can be performed.

Lay on a mat, knees either side of the bag, legs bent with the base of the bag, ideally 6 inches above knee height.

As you sit up, aim to punch the bag. You may want to hit gloves together, (double punch), a cross over left - right combination, or a desired combination of your own.

Whichever action you take, look at keeping your abs contracted throughout, if you sit-up to far, you will release the tension in your abs. After you have finished your combination, lower under control back to the floor, and then recommence the action.

As you become stronger, look at working for a series of punches, they don't need to be the same, for example; 4 double punches then 8 left - right cross over, before returning back down towards the floor.

Intermediates and Advanced, aim to work each set for a given time period. Intermediate 2 - 3 sets of 30 - 45 second's advanced 2 - 3 sets of 40 - 60 seconds.

Focus on keeping all the movements smooth; avoid excessive jerking as you lower and return.