In this article, we’re going to discuss how to do mountain climbers exercise benefits.
If you’re strapped for a time yet want a go-to strengthening routine to add to your workouts or break up a day at the office, mountain climbers are the answer.
Mountain climbers are an excellent choice for runners since they not only aid to improve running technique and strength but also give low-impact cardio.
You can also tailor this total-body workout to your specific goals. Increase your heart rate and target your cardiovascular system by performing the action as quickly as possible.
Slow it down to test your core stability and hip flexion, which is how you perfect your running form.
The problem is that many individuals perform mountain climbers incorrectly, so learning how to do a mountain climber correctly is essential before bashing out some rapid reps during your next workout.
How To Do The Mountain Climbers Exercise Correctly
Here’s a step-by-step guide: Begin in a high plank position, with shoulders directly above wrists, hands shoulder-width apart, and core engaged such that the body forms a straight line from shoulders to hips to heels.
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By staring down between your hands, you may keep your neck relaxed. To maintain your legs straight, engage your glutes, quadriceps, and thighs.
With a tight core, begin the movement by bringing your left knee in toward your chest and rapidly stepping back into the plank position.
Drive the right knee in into the chest straight away, then swiftly step back into a plank posture. Continue alternating.
Do the move gently at first, then faster as your form improves.
Poor form can put undue strain on the low back, make you feel unsteady, and render the maneuver inefficient.
– Failing to stack your shoulders directly over your wrists
– Failing to stack your shoulders directly over your wrists
– Hyperextending your back and not keeping a tight core
– Allowing hips (butt) to rise up instead of keeping core and back engaged
– Kicking heels up instead of driving knees in toward chest
Just going ballistic: trying to bang out quick reps instead of focusing on form—most notably, core engagement
Expert Tips For How To Do The Mountain Climbers Exercise Benefits
Check that your quads are engaged, your knees are off the ground, and your toes are directly under your heels.
Always begin with a neutral spine position, making sure your buttocks are not up in the air and your tailbone is not tucked too far forward.
You don’t want your buttocks or low back bowing in. You are at risk of injury in both positions.
When you bring your knee toward your chest, ensure sure the action is controlled and that your spine remains neutral.
If you have that control and your movements aren’t bouncy or ballistic, you can speed up the movement. Always make a strong knee come in [toward your chest].”
What benefits Of Mountain Climbers?
Mountain climbers, in addition to increasing your heart rate during exercises, help you focus on core stability and hip flexion, both of which are vital for running.
Running requires your core to keep you straight and upright while you propel your knees forward—the mountain climber assists you in mastering that action.
[The motion is] a terrific method to activate your core and develop your body to maintain strong form in plank position, comparable to the form you desire when running.
Slowly performing mountain climbers will give your workout a Pilates atmosphere, allowing you to really engage each muscle.
Alternately, 20 seconds of sluggish mountain climber intervals with 20 seconds of quick mountain climber intervals.
How frequently should you perform mountain climbers?
Mountain climbers can be added to any workout, either as a means to end high-intensityinterval training or as part of a core circuit, according to GetMe Treated.
GetMe Treated recommends a short circuit of jumping jacks, squats, inchworms, and mountain climbers to close a high-energy performance.
We recommend performing mountain climbers in short bursts of 30 to 40 seconds at a time, with a rest period in between sets.
Much more than that, and your shoulders will be completely exhausted, and it will no longer be beneficial.
How can you make it easier for a mountain climber?
If you’re still working on your form, GetMe Treated recommends starting with a bird dog to strengthen your core and hip stability.
Begin on all fours with your wrists under your shoulders, your knees under your hips, your toes tucked, and your back flat.
Straighten out your right arm and left leg until they are parallel to the floor. Keep a flat back, level hips, and pull the belly button toward the spine.
Return to all fours before raising your left arm and right leg. Alternate for another 30-60 seconds.
What mountain climbing variants make it more difficult?
Mountain Climber with a Cross-Body Structure
Begin in a high plank position with your wrists beneath your shoulders and your core engaged so that your body creates a straight line from head to heels.
Return to the plank by bringing the right knee in toward the left elbow.
Return to the plank by bringing the left knee in toward the right elbow. Alternate for another 30-40 seconds.
Mountain Climber With Exercise Ball
Start in a plank posture with an exercise ball in front of you, elbows resting on top of the ball, and core engaged so your body creates a straight line from head to heels.
Return to the plank by drawing the right knee toward the chest. Return to the plank by bringing the left knee in nearer the chest. Alternate for another 30-40 seconds.
Plank Jack to Alternating Mountain Climber
Begin in a high plank stance. One plank jack is performed by hopping both feet apart and back together, similar to a jumping jack on the floor (as shown).
Return to plank after bringing left knee into the chest (like one-half of a mountain climber).
Do another plank jack, then return to a plank and bring your right knee into your chest (like the other half of a mountain climber). Repeat for another 30-40 seconds.
Begin in a high plank stance. Jump both feet up to your hands, elevate your hands and chest, and come to a halt in a low squat stance.
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Afterward, return your hands to the ground and your feet to the plank position. Repeat for another 30-40 seconds.
FAQs Related To How To Do The Mountain Climbers Exercise Benefits
Do mountain climbers reduce belly fat?
YES. It’s the perfect exercise to lose that stubborn belly fat
What are the benefits of mountain climbers?
The benefits of mountain climbers are arm strengthening, back, shoulders, core, and legs.
How many mountain climbers should I do a day?
10-15 mountain climbers in a row are perfect
How long should I do mountain climbing for?
30 – 40 seconds at a time
Do mountain climbers reduce hips?
Mountain climbers will put up more than just a sweat; you will also target your core, hip flexors, and shoulders.
They not only strengthen your core, but they also stimulate fat reduction, which is required to reveal the abs you’ve been working on without worsening back pain.
Is mountain climbers cardio or abs?
Mountain climbers are both a core exercise and a cardio motion, offering you the most bang for your buck when it comes to increasing the intensity of your workouts.
Also, because of the coronavirus pandemic, you may execute the move anywhere and still feel the burn, which is ideal for working out at home.
A Word From GetMe Treated
The above are the tips on how to do mountain climbers exercise. If you have any questions, kindly use the comment section under this post.