Abdominal 4 points Exercise Guide
Exercise Profile
- Target
- Rectus Abdominis
- Equipment
- Body weight
- Body Part
- Waist
- Primary Muscle
- Rectus Abdominis
- Secondary Muscles
- Obliques, Iliopsoas
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4
- Alternate Names
- Four Point Abdominal Exercise, 4 Point Plank
How to: Abdominal 4 points
- Start on your hands and knees in a tabletop position.
- Engage your core and slowly extend one leg back while keeping your body aligned.
- Return your leg to the starting position and repeat with the other leg.
- Perform for the desired number of repetitions, maintaining a controlled pace.
Common Mistakes
- Arching the lower back instead of keeping it neutral.
- Lifting legs too high, which can lead to instability.
- Rushing the repetitions without engaging the core.
Modifications
- Perform with knees on the ground if full extension is challenging.
- Use a stability ball for added support.
Tips
- Engage your core throughout the movement to avoid straining your back.
- Keep your movements slow and controlled to maximize effectiveness.
- Maintain proper alignment in your hips and shoulders.
Abdominal 4 points Alternatives
Tags
core
abdominal
plank
strength
bodyweight
intermediate