Mountain Climbers

Mountain Climbers are a great full-body exercise that primarily targets the core, while also engaging the arms, shoulders, chest, and legs. Here’s how to perform Mountain Climbers correctly:

  1. Start in a Plank Position:
    • Begin in a standard plank position. Place your hands firmly on the ground, directly under your shoulders. Your body should form a straight line from your head to your heels.
  2. Engage Your Core:
    • Keep your core tight and engaged throughout the exercise. This helps maintain stability and protects your lower back.
  3. Drive Your Knees:
    • Start by driving one knee forward towards your chest, while keeping the other leg extended behind you. Your toes should lightly touch the ground.
  4. Switch Legs Quickly:
    • Quickly switch legs, extending the bent leg back and simultaneously driving the other knee towards your chest. The motion should be swift and controlled, similar to a running motion.
  5. Maintain Form:
    • Throughout the movement, keep your back flat and hips down, aligning them with the rest of your body. Avoid lifting your hips too high or letting them sag.
  6. Control Breathing:
    • Breathe steadily and rhythmically to help maintain pace and stability.
  7. Increase Intensity:
    • To increase the intensity, speed up the knee drives, effectively turning the exercise into a form of high-intensity interval training (HIIT).

Mountain Climbers can be modified for difficulty by adjusting the speed of leg switches or by adding variations such as crossing the knee towards the opposite elbow to engage the obliques more intensely. This exercise is excellent for cardiovascular conditioning as well as improving muscular endurance and coordination.