Bridge - Mountain Climber (Cross Body)

The Bridge - Mountain Climber (Cross Body) is a challenging full-body exercise that targets multiple muscle groups simultaneously, helping you improve your strength, stability, and overall fitness. This exercise combines the glute bridge and mountain climber movements, providing an intense and effective workout for your core, glutes, hamstrings, and shoulders. To perform this exercise, you'll start by lying on your back with your knees bent and feet flat on the ground, hip-width apart. 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 glute bridge. From here, maintain the bridge position while bringing one knee towards the opposite elbow, crossing your body. Return that leg to the starting position, and then repeat the movement with the other leg. The alternating knee-to-elbow motion mimics the climbing movement, giving this exercise its name. The Bridge - Mountain Climber (Cross Body) can be modified to suit different fitness levels. Beginners can start with a slow and controlled movement, focusing on form and stability. As you become more comfortable, you can increase the speed and intensity, aiming for a faster-paced cross-body movement. Remember to breathe properly throughout the exercise and keep your core engaged to maximize the benefits. Incorporating the Bridge - Mountain Climber (Cross Body) into your workout routine can help enhance your overall agility, coordination, and cardiovascular endurance. This compound exercise offers a unique combination of strength training and cardio, making it a fantastic addition to any home or gym workout. Challenge yourself with this dynamic exercise and enjoy the benefits it brings to your body and fitness journey.

Instructions

• Start by lying on your back with your knees bent and feet flat on the floor, hip-width apart.
• Place your arms straight by your sides with your palms facing down.
• Engage your core and press your lower back into the floor.
• Lift your hips off the floor while keeping your feet planted and your knees in line with your toes.
• In the bridge position, bring your right knee towards your chest and simultaneously twist your torso to bring your left elbow towards your right knee.
• Return your right leg and left arm to the starting position while keeping your hips lifted.
• Repeat the same movement on the opposite side, bringing your left knee towards your chest and twisting your torso to bring your right elbow towards your left knee.
• Continue alternating sides for the desired number of repetitions.
• Remember to maintain proper form throughout the exercise by keeping your core engaged and your hips lifted.
• Exhale as you twist and bring your knee towards your chest, and inhale as you return to the starting position.
• Keep a controlled pace and avoid any jerky or sudden movements.

Tips & Tricks

• Engage your core throughout the exercise to maintain stability and control.
• Increase the intensity by performing the exercise on an unstable surface, such as a BOSU ball.
• Focus on proper form and alignment, keeping your back straight and hips level.
• Add variation by incorporating a push-up into the movement, alternating between the bridge and mountain climber.
• Remember to breathe deeply and exhale as you bring your knees towards your chest during the mountain climber.
• Start with a slow and controlled pace, gradually increasing the speed as you become more comfortable with the exercise.
• Incorporate this exercise into a full-body workout routine for maximum benefits.
• Listen to your body and modify the exercise if necessary, especially if you have any existing injuries or limitations.
• Pay attention to your foot placement during the mountain climber to ensure proper alignment with your hips and core.
• Combine this exercise with other core-strengthening exercises, such as planks and Russian twists, to enhance overall stability and strength.