Primary Muscle Group: Abdominals, Legs, Glutes
Secondary Muscle Group: Shoulder, Arms
Equipment Needed: None
The Benefits of Mountain Climbers
The Mountain Climber challenges the entire body, and if you if you do it fast enough it will act as a cardio vascular workout. It a versatile exercise but its main focus is developing your abdominal muscles and core strength, which makes it a popular exercise for ab workouts.
As mentioned previously, mountain climbers are great for building your six pack but if you increase the tempo of your reps, it increases your heart rate and can also be used as cardio exercise. With this said, it also makes an excellent exercise as part of a HIIT routine.
If you are looking for new ab workouts you can download a Free Workout Plan or purchase one of our Effective Workout Plans that comes with access to your own fitness advisor for the duration.
The Risks of doing Mountain Climbers
The Risks of injury when doing mountain climbers are very low if done correctly but it is important to remember to control the movement and make sure that you warm up and stretch before doing the exercise to avoid any muscle or joint strains. So before giving Mountain Climbers a go, here's exactly how to do them without risking pain or injury.
How To Do Mountain Climbers
1. Drop into a top press-up position, supporting your weight on your hands and toes, with your arms straight and your legs extended.
2. Keeping your core braced and your shoulders, hips and feet in a straight line throughout, bring one knee towards your chest, then return it to the starting position.
3. Repeat the movement with your other leg, then continue alternating legs throughout.
For Perfect Technique
• Your back should be as straight as possible with your abdominal muscles tight, so try not to hunch your shoulders too much during the movement.
• Control how fast you go. The faster the more intense your workout.
• You can do mountain climbers quickly or slowly, but opting for increase tempo will increase your heart rate, making the move an excellent addition to a HIIT workout. Just make sure that your form doesn’t suffer when you start pushing the pace.
Once you have mastered the Mountain Climbers exercise you can try alternative exercises that target similar muscle groups such as;
How To Do Standing Mountain Climbers
1) Start with your feet shoulder width apart and your arms by your side.
2) Bring you right knee up and your left arm up and over your head.
3) Bring both your knee and arm down and at the same time bring your left knee up and you right arm up over your head.
4) Continue to alternate each side.
How To Do Seated Criss Cross
1. Start by sitting at a 45 degree angle on the floor with your legs straight and flat against the ground.
2. Tighten your abs and lift your legs off the floor.
3. Lower your right foot back down and lift your left leg up towards the sky, as you did with your right foot.
4. Bring one ankle over the other, in a criss cross motion down. (see illustration and video demonstration)
The Mountain Climbers target large muscle groups in your legs, making them excellent options for building a better six pack & burning body fat.