This Video is taken from my Core and Abs Body Weight Challenge.
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Audio from the Figure Four Mountain Climbers Video
Okay, now onto one of my favorite core exercises: figure four, mountain climber.
Now, the figure four mountain climber works the whole of the core muscles, the front of the body, and into the side of the body as well, a little bit in the back extensor muscles. It also works into the shoulders as well. So, a really strong exercise. This is what it looks like.
So we start down in a pushup position, or a press-up position. Feet are nice and close together. We want a straight line from the shoulders down to the heels. From here, keeping the pelvis relatively still with your core muscles, bring the knee across the body to the elbow, then we go across to the other elbow, and back. So that’s one. Across, back, down. So, as you can see, there are a few movements. We go across, then across to the other side, and then back.
If you struggle with that exercise, then please just stick to the regular mountain climber, where you just bring the knee to the elbow, and back. Knee to the elbow, and back. And if you struggle with that exercise, you can do the same one, but just put the toe down. So three variations there. You’ve got the figure four mountain climber that goes across the body. You’ve got the regular mountain climber, or you’ve got the regular mountain climber with the toe down.
For this challenge, we’re looking for 40 repetitions, alternating sides of the figure four mountain climber. Good luck.