Get Rock Solid Abs with 15 Must-Try Core Exercises Starting on All Fours

Mastering Core Exercises from All Fours

Getting down on all fours may seem like child's play, but bodyweight exercises from this position offer a highly effective core workout. By leveraging your own bodyweight as resistance, all fours exercises target multiple muscle groups simultaneously.

From planks to mountain climbers, this deceptively simple pose challenges both balance and stability. It forces your core to engage for proper alignment while burning calories. If you want to build core strength without equipment, all fours exercises should be part of your routine.

Benefits of All Fours Exercises

Here are some of the major benefits you can gain from all fours core exercises:

• Improve core stability and balance
• Work multiple muscle groups at once
• Increase abdominal and back strength
• Enhance posture and spinal alignment
• Burn calories and boost metabolism
• Low impact on joints
• Easily modified and progressed

Muscles Worked

Here are some of the major muscle groups targeted by all fours exercises:

• Rectus abdominis - aka "six-pack" abs
• Obliques - side abdominal muscles
• Erector spinae - spinal muscles of the lower back
• Glutes - butt muscles
• Quadriceps - front thigh muscles
• Hamstrings - back thigh muscles
• Deltoids - shoulder muscles
• Triceps - back arm muscles

15 Must-Try Exercises from All Fours

Ready to kick your core workout up a notch? Here are 15 effective exercises to try from an all fours starting position:

1. Plank

This classic core exercise involves maintaining a straight line from heels to head in a static hold. Engage your abs and glutes to prevent sagging or arching as you hold the plank position.

2. Mountain Climber

In a plank position, bring one knee towards your chest at a time in an alternating, controlled motion. Pick up the pace to get your heart pumping.

3. Donkey Kick

From all fours, raise one leg straight back behind you, engaging the glutes. Alternate legs for repetitions.

4. Fire Hydrant

Lift your leg out to the side from all fours, keeping your knee bent at 90 degrees. Repeat on both sides.

5. Bird Dog

Extend one arm forward and the opposite leg back simultaneously. Hold briefly then switch sides.

6. Hip Lift

Raise and lower your hips up and down while maintaining a flat back. Drive from your heels and squeeze your glutes.

7. All Fours Balance

Lift one arm forward and the opposite leg back, holding the position to improve coordination and balance.

8. Push Up

Perform a traditional push up from all fours for greater chest and arm work.Modify by lowering to your knees as needed.

9. Bear Crawl

Maintain all fours and slowly coordinate "crawling" forward and backward across the floor to build full body strength.

10. Leg Extension

From all fours, extend one leg straight back without bending your knee and hold briefly. Switch legs.

11. Spinal Balance

Lift your arm and same-side leg simultaneously. Balance briefly before slowly lowering back to all fours.

12. Knee Circle

Draw large circles with your knees while maintaining hands and toes planted for added core activation.

13. Thread the Needle

Bring your right arm under your left arm and chest in a threading motion to open up the shoulders.

14. Cat-Cow

Transition between arching your back up and rounding your back down to massage the spine.

15. Supermans

Extend opposite arm and leg simultaneously, reaching out as far as possible while keeping hips square.

Programming Recommendations

To maximize the benefits, integrate these all fours exercises into your workouts using these programming tips:

Work Different Planes of Motion

Choose moves that target various planes of motion - frontal plane (side to side), sagittal plane (forward and backward), and transverse plane (rotational).

Emphasize Time Under Tension

Focus on slow, controlled movements and static holds over speed to increase time under tension for greater muscle work.

Monitor Form

Maintain proper alignment with a flat back. Do not sag or arch excessively. Engage your core throughout.

Add Resistance

Increase intensity by adding ankle weights, resistance bands, or a weight plate on your back.

Watch Reps and Sets

Aim for 3-5 sets of 10-15 reps per move. Balance push and pull motions.

Include Cardio Drills

Integrate faster paced exercises like mountain climbers between resistance moves to elevate heart rate.

Creating an All Fours Workout Routine

You can easily structure an effective all fours workout using these exercise selection tips:

Choose 3-5 Exercises

Pick 3-5 all fours moves that target different muscles and motions. Aim for 10-15 minutes of total work time.

Vary Between Planks and Dynamic Moves

Balance plank variations with more dynamic exercises. This provides both static strength work and movement.

Sequence From Simple to Complex

Progress your workout from easier to more challenging exercises as your muscles fatigue.

Include Opposing Movements

Counter exercises that work the front of your body with some that engage the backside to balance muscle work.

Cool Down

Finish workouts with lighter stretches for your abdominals, hips, back, and shoulders.

Sample Workout

Plank - 30 seconds
Bear Crawl - 30 seconds fwd/30 seconds back
Fire Hydrant - 10 reps each side
Mountain Climber - 20 reps
Bird Dog - 8 reps each side
Child's Pose Stretch - 30 seconds

Safety Precautions

When performing all fours exercises, keep these safety tips in mind:

• Engage your core to maintain a neutral spine.
• Avoid overarching your lower back.
• Start slowly and focus on proper form.
• Use minimal weight or resistance at first.
• Stop exercise if you feel pain or strain.
• Modify intensity for fitness level and injuries.
• Avoid bouncing or jerky movements.
• Keep wrists stacked below shoulders.

With proper form and gradual progression, all fours exercises offer a fun, challenging, and safe way to whip your core into shape. Get down on all fours and enjoy the burn!

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.