Cross Body Mountain Climber
The Cross Body Mountain Climber is a dynamic exercise that targets the core muscles, including the abdominals, obliques, and hip flexors. It also provides a challenging and effective workout for your core and upper body while increasing cardiovascular endurance.
How to do:
- Start in a high plank position with your hands directly under your shoulders and your body forming a straight line from head to heels.
- Engage your core muscles by drawing your navel toward your spine and maintaining a stable core throughout the exercise.
- Lift your right foot off the ground and bring your right knee toward your left elbow, crossing your body diagonally.
- As you bring your knee in, engage your core and maintain a strong plank position.
- Extend your right leg back to the starting position while simultaneously repeating the movement on the other side.
- Lift your left foot off the ground and bring your left knee toward your right elbow, crossing your body diagonally.
- Repeat for the desired number of repetitions or follow a set time frame for your workout.
If you’re new to this exercise, start with a slower tempo and gradually increase the intensity and speed as you become more comfortable and confident in the movement.
Tips
- Maintain a steady and rhythmic pace, focusing on keeping your hips stable and your core engaged throughout the exercise.
- Continue alternating sides in a fluid and controlled motion, mimicking the movement of climbing a mountain.
- Aim for a full range of motion, bringing your knees as close to your elbows as possible without compromising form.
Cross Body Mountain Climber – Benefits
Core strength: This exercise targets the core muscles, including the rectus abdominis, obliques, and transverse abdominis. It helps to strengthen and tone these muscles, leading to improved core stability and functional strength.
Cardiovascular endurance: Cross Body Mountain Climbers are a dynamic and fast-paced exercise that elevates your heart rate. Incorporating them into your workout routine can help improve cardiovascular endurance and overall stamina.
Full-body engagement: While the main focus is on the core, Cross Body Mountain Climbers also engage the upper body, including the shoulders, chest, and arms. This exercise provides a comprehensive workout for multiple muscle groups simultaneously.
Coordination and balance: Performing Cross Body Mountain Climbers requires coordination and balance as you alternate bringing your knees to the opposite elbows. This exercise helps enhance your proprioception and overall body control.
Calorie burning: Due to the intensity and full-body engagement, Cross Body Mountain Climbers can be an effective calorie-burning exercise. They can contribute to weight loss or maintenance when combined with a balanced diet and overall fitness program.
Core stability and posture improvement: By strengthening the core muscles, Cross Body Mountain Climbers help improve core stability, which plays a crucial role in maintaining good posture and reducing the risk of injuries.
Time-efficient: Cross Body Mountain Climbers are a compound exercise that targets multiple muscle groups in one movement. This makes them a time-efficient option for incorporating into high-intensity interval training (HIIT) workouts or circuit training.
Cross Body Mountain Climber – Muscles Worked
Baddha Konasana | Butterfly Pose
Plow Pose – Roll over
How To: Teaser Pilates
Teaser Pilates Exercise Benefits
- Teaser is a full-body classical Pilates exercise. It demonstrates strength, flexibility, control, and balance. This exercise works on strengthening the full body, and incorporates many muscles including all of the abdominal muscles, spinal extensors and hip flexors. Strength and activation of the abdominals, hip flexors, and anterior leg muscles are targeted with the Teaser. Controlling the motion challenges these muscles along with stabilizers of the spine, inner thighs, lower legs, and shoulders.
Muscles Worked in The Teaser Pilates
Bent Over Rear Delt Fly | Gymstick
How to do Bird Dog
Step 1: Get down on your hands and knees with your palms flat on the floor and shoulder-width apart. Relax your core so that your lower back and abdomen are in their natural positions. Brace your abs, and raise your right arm and left leg until they’re in line with your body. Hold for 3 to 5 seconds. Return to the starting position. Repeat with your left arm and right leg. Continue to alternate back and forth. Try to keep your hips and lower back still, even as you switch arms and legs.
Step 2: Brace your abs, and raise your right arm and left leg until they’re in line with your body. Hold for 3 to 5 seconds. Return to the starting position. Repeat with your left arm and right leg.
Continue to alternate back and forth. Try to keep your hips and lower back still, even as you switch arms and legs.
How to do Bow Pose
How to do Butterfly Sit-up
How to: Rolling Like a Ball
1- Sit upright on a mat with your knees drawn up to your chest and your feet lifted off the floor. Engage your core, grip your ankles, and relax your neck, keeping your head facing forward.
2- Gently roll backward until your shoulderblades are resting on the floor, with your knees tucked up to your chest. Keep your core engaged and be careful not to roll onto your neck.
3- Hold the stretch for a few seconds, then reverse the movement with a smooth, controlled motion, rolling forward to return to the start position.
Swing | Gymstick