Abdominal 4 points

Strengthen your core with the Abdominal 4 Points exercise. From a kneeling position, bring opposite elbow to knee, engaging your waist for improved

IntermediateWaist Body weight

Movement: Compound
Force: Pull
Per set: 1 min
Rest: 30s

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Description

A bodyweight exercise that targets the abdominal muscles by having the person move from a four-point kneeling position to bringing one elbow to meet the opposite knee.

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How to do Abdominal 4 points

01
Setup
Start in a quadruped position (four-point kneeling) on the floor, with your hands directly under your shoulders and knees directly under your hips. Ensure your back is neutral and your core is lightly engaged.
02
Setup
Lift one hand and the opposite knee slightly off the floor, maintaining your balance and keeping your hips level.
03
As you exhale, slowly bring the lifted elbow and knee towards each other, contracting your abdominal muscles. Aim to lightly touch them together under your torso.
04
Inhale as you slowly extend your arm and leg back to the starting lifted position, without letting them touch the floor. Maintain control throughout the movement.
05
Complete all repetitions on one side before switching to the other side, or alternate sides, always maintaining core engagement.

Tips

Maintain a neutral spine throughout the movement; avoid rounding your back or arching excessively.
Focus on controlled, slow movements to maximize muscle engagement and prevent momentum from taking over.
Actively brace your core as if preparing for a punch to protect your lower back and enhance stability.
Keep your gaze slightly forward or directly down to maintain proper cervical spine alignment.

Common mistakes

Rounding the back excessively reduces abdominal engagement; instead, keep your spine neutral and engage your core.
Using momentum to bring the elbow and knee together decreases muscle activation; focus on slow, controlled contractions.
Letting hips rotate or sag compromises stability; keep your hips level and square to the floor throughout the movement.

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Questions

Is Abdominal 4 points good for beginners?

Abdominal 4 points is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Abdominal 4 points?

You need Body weight to perform Abdominal 4 points. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Abdominal 4 points?

Maintain a neutral spine throughout the movement; avoid rounding your back or arching excessively. Focus on controlled, slow movements to maximize muscle engagement and prevent momentum from taking over. Actively brace your core as if preparing for a punch to protect your lower back and enhance stability. Keep your gaze slightly forward or directly down to maintain proper cervical spine alignment.

What are common mistakes when doing Abdominal 4 points?

Rounding the back excessively reduces abdominal engagement; instead, keep your spine neutral and engage your core. Using momentum to bring the elbow and knee together decreases muscle activation; focus on slow, controlled contractions. Letting hips rotate or sag compromises stability; keep your hips level and square to the floor throughout the movement.