Mountain Climbers
Mountain Climbers is a fantastic body weight exercise that combines cardio and core training. The exercise is perfect for improving fitness, burning calories, and strengthening the abdominal muscles while also working the legs, shoulders, and arms. It is one of the most effective exercises for full-body training that can be adapted to all fitness levels.
Correct form and technique
Follow these steps to perform Mountain Climbers correctly:
- Start in a high plank position, with your hands directly under your shoulders and your body in a straight line from head to heels.
- Engage your core and lift one knee towards your chest while keeping the rest of your body stable.
- Quickly switch legs, pulling the other knee towards your chest in a fast, running motion.
- Continue to switch legs as quickly as possible while keeping your hips down and your body stable.
Common mistakes
Here are some typical mistakes to avoid when doing Mountain Climbers:
- Too high hips: If your hips rise too much, you take focus away from the core muscles. Keep your hips low and in line with your shoulders.
- Lack of upper body stability: Ensure that your shoulders remain stable and over your hands throughout the exercise.
- Moving too fast: If you go too quickly without control, you lose core stability. Aim for a balanced speed where you still maintain control.
If you want to change the difficulty or vary Mountain Climbers, here are some good alternatives:
- Cross-Body Mountain Climbers: Draw your knee towards the opposite elbow to target the oblique abdominal muscles and rotation in the core.
- Slow Motion Mountain Climbers: Perform the exercise more slowly to focus more on core strength and balance.
- Mountain Climber Twist: Create a twist by turning your knee towards the side of your body to target the oblique abdominal muscles even more.
Reps and sets
To maximize the benefits of Mountain Climbers, you can try 3 sets of 30-60 second intervals. This can vary depending on your fitness and strength. For a high-intensity workout, you can do shorter, faster intervals.
Breathing
Breathing is important during Mountain Climbers. Make sure to:
- Inhale deeply while in the plank position to prepare your core.
- Exhale during each knee movement to maintain stability and oxygen intake.