Six Exercises You Can Do on All Fours

If you're looking to upgrade your regular fitness routine or start a new one to strengthen and shape your body, the following set of exercises in the standing position on all fours is highly recommended. This position not only provides balance from head to toe, but also allows you to easily perform exercises that engage your entire body, from your back and abdominal muscles to your pelvic floor. With the six exercises outlined below, you can effectively strengthen, shape, and sculpt your body, particularly your pelvis and hips. So why wait? Start incorporating this exercise series into your routine for at least eight weeks and witness the amazing transformation it brings to your body.

Exercise 1: Four-point Walk

This is a straightforward exercise that doesn't require much explanation and can be done as a warm-up before other exercises. To do this exercise, simply go back to your childhood and get on the floor on all fours. Take a few steps forward and backward in this position. Make sure to follow these guidelines:

Four-point Walk

1. Keep your back straight and balanced as you move.

2. Coordinate the movement of your hand and the opposite leg.

3. Place your palms and feet firmly on the floor to support your pelvis and shoulders.

4. Take 10–15 steps forward, then 10–15 steps back using the same technique.

Exercise 2: Kneeling push-ups

This exercise helps strengthen your shoulder and chest muscles, while also reducing wrist pain and posture issues that can come with regular push-ups.

Kneeling push-ups

1. Assume a quadruped position on a cushioned surface, such as a mattress. Spread your knees apart, aligning them with your waist. Position your palms on the floor, slightly wider than shoulder-width apart, and extend your arms.

2. Bend your elbows and lower your chest towards the ground, while keeping your lower body steady.

3. Straighten your elbows to return to the initial position.

4. Repeat this exercise for a total of 20 repetitions.

Exercise 3: Side kicks

The side kick exercise is a valuable technique for targeting the deep gluteal muscles, which contribute to a toned and sculpted pelvic area. This classic and straightforward exercise offers effective results without requiring excessive exertion.Side kicks

1. Begin by assuming stance 4, placing your palms on the floor beneath your shoulders, ensuring your arms are straight, and your legs are hip-width apart. Keep your knees bent at a 90-degree angle and gradually raise your right leg until it is parallel to the floor.

2. Extend your lifted right knee and execute a gentle sideways kicking motion. Maintain the leg in a straight position for a few seconds without allowing it to lower.

3. Bring your right knee back to a 90-degree angle in the air, then lower your entire leg to the floor, returning to the starting position. Repeat this sequence once more, but this time with your left leg.

4. Perform this exercise 20 times, alternating the leg you lift with each repetition.

Exercise 4: Dumbbell Pull-ups

To perform this classic exercise, you'll need a light dumbbell weighing 2-4 kilos, or any object of similar weight like a large water bottle. This exercise will help strengthen your arm muscles, as well as your lower and middle back, providing good support for your body from shoulders to waist.Dumbbell Pull-ups

1. Start by placing the dumbbell on the floor beside you. Get into position 4 with your knees hip-width apart. Grab the dumbbell and position it directly under your shoulder, next to your palm.

2. Lift the dumbbell up towards the sides of your chest, while maintaining your body balance. Hold this position for a few moments.

3.Lower the dumbbell back to the floor and repeat the exercise with your other hand.

4. Repeat this exercise 20 times, alternating arms after each repetition.

Exercise 5: Bird dog

This exercise is great for strengthening and stabilizing your lower back and shoulders. You have the option to do it with or without a barbell, but the demonstration here is without one. By repeating this exercise multiple times, you can tone and sculpt your gluteal muscles, which will definitely benefit you.

Bird dog
1. Start by getting into stance 4 with your knees hip-width apart. Place your palms on the floor under your shoulders, keeping your arms straight.
2. Extend your right arm forward and your left leg back, aligning them with your body. Hold this position for a few moments.
3.Return to the starting position and then repeat the exercise, this time extending your left arm forward and your right leg back.
4. Repeat this exercise 20 times, alternating the legs and arms used with each repetition.

Exercise 6: Swing back

To effectively perform this exercise and achieve desired results, you'll need a dumbbell or a similar weighted object. This particular exercise focuses on training and toning the muscles in the back of your arms, including the triceps muscle. Swing back
1. Start by positioning yourself on all fours with your legs hip-width apart. Place only your left hand on the floor, while holding a dumbbell in your right hand. 
2. Using your right hand, push the dumbbell towards your chest by bending your elbow. Aim to bring the dumbbell closer to your shoulder, slightly increasing the bend in your arm. 
3. Next, extend your arm backward and outwards to stretch your triceps muscle. Hold this position for a few moments.
4. Return your arm to the starting position and switch hands, holding the dumbbell in your left hand this time. 

5. Repeat the exercise 10 times for each arm. 

Photo sources: Pop Sugar ,Prevention, Breaking Muscle

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Related Topics: muscles , exercises , easy , all fours , dumbbells , fat-burning
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