Join Chris Pollock for an exercise that targets the core, while utilizing balance to strengthen the abs, chest, glutes, inner and outer thighs.
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The 4-4-4 Exercise Hi my name is Chris, I'm from Houston, Texas. This exercise that I'm going to be showing you right now is called the 4-4-4. It’s basically a plain combination. I like to think of it as a mountain climber with a twist. So what you're going to do, you’re going to come into a push-up or a full plank position with your hands directly under your shoulders, feet up, back flat. And you’re going to be coming in. Basically knee strikes so you’re going to bringing the knee into the chest to bringing it in and if you want to cross the knee to the opposite elbow. Cross, cross and then take it out. It takes more endurance than a normal plank because you’re up in the plank position a lot longer. Into the chest, four times, to the opposite elbow four times, outside four times. You might want to build up to this and start once, then twice then three times. So basically, this is what it’s going to look like. In, in, in, in, cross, cross, cross, cross. Out, out, out, out. This is a great exercise that’s working just about every muscle group in the body. Cross, cross, up in the shoulders, the packs, the legs, the core -- everything. So you’re going to want to do that whole thing, each four combination ten times through. Do that three times over to have the whole thing. You happen to use a lot more legs by bringing the knees in, crossing in and out. A lot more external abdominals like the rectus abdominis and the obliques, in addition to the transverse abdominis -- the inner core muscles. You haven’t did use your chest and your shoulders to hold yourself up. It’s one of the better whole body exercises. My name is Chris and if you do the 4-4-4 you’ll be a 10-10-10. Thank you for watching Studio for Fitness.