Bridge - Mountain Climber (Cross Body)
The Bridge - Mountain Climber (Cross Body) is an effective and dynamic exercise that targets multiple muscle groups in your body. This exercise is a combination of the Bridge and Mountain Climber exercises, creating a challenging movement that engages your core, glutes, legs, shoulders, and arms. To perform the Bridge - Mountain Climber (Cross Body), start by lying on your back with your knees bent and feet flat on the ground. Place your arms by your sides with your palms facing down. Engage your core and lift your hips off the ground, forming a straight line from your knees to your shoulders. This is the starting position for the Bridge exercise. Once you are in the Bridge position, slowly lift your right leg off the ground and bring your right knee towards your left elbow in a crossing motion. Make sure to maintain stability and control throughout the movement. Return your right leg to the starting position and repeat the same motion with your left leg, bringing your left knee towards your right elbow. Continue alternating between your right and left legs, maintaining a controlled pace. Aim for a smooth and fluid movement, ensuring that your hips stay lifted throughout the exercise. Aim to perform 10-12 repetitions on each side for a complete set. The Bridge - Mountain Climber (Cross Body) exercise not only strengthens your core and glutes but also engages your shoulders and arms, making it a great full-body workout. Incorporate this exercise into your routine to improve stability, core strength, and overall muscular endurance. Play around with different variations and intensity levels to challenge yourself as you progress in your fitness journey!
- Start by lying on your back with your knees bent and feet flat on the floor.
- Place your hands palms down by your sides.
- Lift your hips off the ground, pressing through your heels, and tighten your glutes and core muscles.
- From this bridge position, engage your core and lift your right knee towards your chest.
- Simultaneously, crunch your upper body and twist to bring your left elbow towards your right knee.
- Return your right leg and left arm to the starting position.
- Repeat the movement with your left knee and right elbow.
- Continue alternating sides for the desired number of repetitions or duration.
Tips & Tricks
- Engage your core throughout the exercise to stabilize your body.
- Maintain proper form by keeping your hips lifted and in line with your shoulders.
- Keep your gaze down towards the ground to maintain a neutral spine position.
- Focus on using your glutes and core muscles to initiate the movement.
- Control your breathing by inhaling through your nose and exhaling through your mouth.
- Start with a slow and controlled pace to ensure proper form and technique.
- Gradually increase the intensity and speed as you become more comfortable with the exercise.
- Try incorporating this exercise into a circuit training routine for a full-body workout.
- Listen to your body and take breaks when needed to avoid overexertion or injury.
- Stay consistent with your workouts to see improvements in strength and endurance.