登山者 – 交叉 (膝盖)

Starting from a kneeling plank position, drive each knee toward the opposite elbow in a slow and controlled manner, keeping your hips stable.

Instructions:

• Start in a plank position with knees on the ground, hands under shoulders.

• Engage your core and keep your back straight.

• Bring one knee across toward the opposite elbow.

• Return to start and alternate sides.

• Maintain a steady, controlled pace.

Common mistakes:

• Rounding the back.

• Moving hips excessively.

• Letting shoulders collapse.