Mountain climbers are bodyweight exercises useful for burning calories, improving endurance and strengthening the core. Not only do they make use of all the major muscle groups in the body, but they're also quick and easy, so you can do them anywhere. When performed at a high pace, they are also effective as a form of cardiovascular training. They consist of two main movements: the plank position to support the weight of the body and the bending of the knees.
Steps
Part 1 of 3: Execution
Step 1. Take the plank position
Lie on the ground on your hands and knees. Extend your legs behind you, staying balanced on your toes. Place your hands directly under your shoulders, with your fingers pointing forward and slightly outward. Activate your core by contracting your abs. Your body should form a straight line from the head to the heels.
- Don't lose your body alignment. Lowering the glutes or tilting the hips are examples of incorrect techniques.
- Keep your arms straight and straight, but don't lock your elbows. This can lead to an injury.
Step 2. Pull one knee up and chest
Lift one foot and begin to bend your leg as you pull it up, between your body and the floor. Move it in one smooth, controlled motion. Never drop your knees or touch the ground. Once the joint is raised as high as possible, contract your abs briefly, but forcefully.
- If possible, try to bring your upper thigh up to your chest.
- In this exercise, resistance is created by gravity and allows you to work the core muscles, quadriceps, hip flexors and glutes, while the pectorals, deltoids, lats and lower back muscles allow you to maintain the balance in the plank position.
Step 3. Repeat the movement with the other knee
Relax your core muscles and slowly bring your leg back to the other foot. Unfold it and place your foot on the ground behind you. Now, bend the other knee, in one smooth motion and contracting your abs.
You should always keep one foot on the ground as a foothold
Step 4. Continue to alternate the movement with both knees
Return your leg to the ground behind you and begin raising the opposite knee again. Repeat the exercise until you feel comfortable. You did! Complete as many reps as you can do before you get tired and try to increase the number with each session. This exercise is a great addition to any strengthening or toning training program.
- The exercise takes its name (Mountain climber, literally mountain climber) from the similarity with the technique used to climb steep mountain walls.
- Once you get used to the movement, you can increase the speed of the exercise until your legs "bounce", rather than moving them one at a time.
Part 2 of 3: Include Mountain Climbers in Your Training
Step 1. Use them as a warm-up
Before starting a weightlifting session or going for a run, complete a few sets of mountain climbers to loosen up your muscles and get your blood pumping. These exercises are an excellent warm-up because they work many muscle groups at the same time, including the core. Continue until you are out of breath, then continue with light stretches before doing the more challenging movements.
Starting your workout with complex movements that make use of different joints can save you a lot of time, as you don't have to warm up each part of your body individually
Step 2. Stay active between one series and the next
If you want to keep your heart rate high during your workouts, fill in the intervals between the most demanding exercises with simple movements like mountain climbers. It is a tiring enough exercise to work the heart and lungs, and the resistance offered by gravity allows you to activate the muscles without exhaustion. Try completing medium-paced mountain climbers instead of standing still during breaks.
Only experienced athletes should minimize rest times or intentionally increase the difficulty of their workouts. If you are still a beginner, make the most of the recovery phases
Step 3. Focus on the core
The main benefit of mountain climbers is the ability to stimulate the core muscles. For an abs training session, complete a slower variation in the exercise, in which you contract the abdomen very strongly as the knee reaches its highest point and keep the muscles taut for 2-3 seconds. The next day, you will undoubtedly feel the effects of physical labor; there is nothing better than getting a flat, sculpted stomach.
- Planks themselves are challenging core exercises and this makes mountain climbers doubly effective.
- Use mountain climbers in combination with other core movements, such as crunches, leg lifts, and bicycle kicks, to work your upper abs, lower abs, and obliques from all angles.
Step 4. Burn fat by finishing your mountain climber workouts
Instead of incorporating these exercises into the main part of your session or as a warm-up, finish the workout by completing as many consecutive repetitions as possible. The final exercises can be difficult, as you will already be tired, but the amount of calories you will be able to burn thanks to this extra effort is very high.
- For best results, complete the final exercises until you feel exhausted. However, don't overdo it.
- Your arms will tremble, your back and chest muscles will burn, sweat will dripping from your forehead. Keep pushing despite the fatigue.
Part 3 of 3: Preparing for the Exercise
Step 1. Wear sneakers with good grip
Since mountain climbers require dynamic movement and correct foot positioning, it is important to choose footwear with soles that adhere well to the ground, so that you can change positions quickly, without worrying about losing your balance. Don't risk standing still for a few days with an injured ankle.
- Good shoes offer traction and protection on hard floors.
- In some cases (such as during a yoga or martial arts class), you may be able to do the exercise barefoot, as long as you have strong feet and ankles and the surface you are on compensates for the lack of grip, such as a rug. Just be careful not to hurt your toes.
Step 2. Find an even spot on the floor, free of objects
You don't need anything else to do the exercise. Look for a space that can accommodate your whole body. Any surface is fine, as long as it's flat, free of obstacles, and comfortable enough for you to rest your hands for a few minutes. You can get on the ground and perform mountain climbers almost anywhere; this makes them a great way to exercise.
Mountain climbers are perfect for the gym, office, beach or the comfort of your living room. You no longer have the excuse of not being able to train because you do not have a suitable space
Step 3. Make sure you have the ability to move freely
Your knees must be able to move from the floor to the chest without hindrance. Be careful not to hit the arms that support your body weight as you move your legs. Don't drop your lower back or raise your hips too high, or you may lose your rhythm.
- Make sure you have enough space that you don't have to make unnatural movements or hit furniture.
- You should move your knee in a straight line. Try not to move it sideways as you bring it closer to your chest.
Step 4. Train planks
To perform sequential mountain climbers, you must be able to hold the plank position for at least 30 seconds. If you have trouble keeping your core contracted or supporting your weight with your arms, learn to resist more before you start moving your knees. Start with 10 seconds and gradually increase the duration, reducing the rest time.
As you try to develop the necessary strength in your core, simplify the plank by placing your weight on your elbows rather than your outstretched arms. Keep both forearms in contact with the floor, parallel under the chest
Advice
- If keeping your hands flat on the ground hurts your wrists, try grabbing a pair of hex dumbbells.
- Always use the correct technique to prevent injuries and get the most out of the exercise.
- Mountain climbers should become part of your normal bodyweight workouts.
- To increase the resistance of the exercise, tie your ankles to a machine with cables.
- Try modifying the burpees by including some mountain climbers in the ground position.
- Make sure you are hydrated. Get enough rest during intense workouts.
Warnings
- Be careful not to overdo it when trying to learn new exercises you don't know well. Listen to your body and respect its limits. Focus on long-term progress.
- Don't try mountain climbers if you have joint problems or have suffered from knee or ankle injuries in the past.
