Mountain Climbers
Mountain Climbers is a dynamic bodyweight exercise that combines strength, endurance and cardiovascular training. The exercise engages several muscle groups at once and helps, among other things, to improve your balance, flexibility and coordination.
Correct Performance of Mountain Climbers
Follow these steps to perform the exercise correctly:
- Start in a plank position with your hands placed under your shoulders and your feet in a straight line behind you.
- Engage your abdominal muscles and alternately pull your knees up towards your elbows and back to the starting position.
- For a more challenging variation, you can increase the tempo or try kicking the legs back while the opposite knee moves towards the elbow.
Common Mistakes to Avoid
To get the most out of the exercise, avoid the following mistakes:
- Too high position: Make sure to keep the body low to get the full effect on the muscles in the legs and hips.
- Improper footwork: Avoid crossing your legs when pulling your knees in. Focus on quick, controlled movements for maximum effect.
- Lack of core stabilization: Remember to keep the core engaged to maintain balance and stability during the movement.
Modifications and Variations
Adapt the exercise to your level:
- Beginners: Start with slow movements and shorter distances to focus on technique and balance before increasing the pace.
- Advanced: For added challenge, you can add resistance bands around the thighs to increase the intensity of the exercise.
Number of Repetitions and Sets
Perform 30-60 seconds of Mountain Climbers at a fast pace, followed by a short rest. Repeat for 3-4 sets depending on fitness level.
Breathing
Inhale as you prepare the movement and exhale as you draw the knee in towards the elbow. This helps to keep the pace up and the body stabilized.
Video Demonstration
Watch this video for a visual guide to properly performing Mountain Climbers: