01Step 1: Starting Position
- Begin by getting into a high plank position with your hands shoulder-width apart and your body in a straight line.
- Engage your core and make sure your shoulders are directly above your wrists.
02Step 2: Alternating Legs
- Start by bringing your right knee towards your chest, keeping your back straight and core engaged.
- Quickly switch your legs, extending your right leg back while bringing your left knee towards your chest.
- Continue alternating legs in a quick and controlled manner.
03Step 3: Tempo and Breathing
- Maintain a steady tempo throughout the exercise, moving your legs as quickly as you can while maintaining proper form.
- Breathe deeply and exhale as you bring each knee towards your chest.
04Step 4: Repetitions and Sets
- Start with 10-15 seconds of mountain climbers as a beginner, gradually increasing the duration as you get stronger.
- Complete 2-3 sets of mountain climbers with a rest period in between.
Conclusion
Mountain climbers are an effective full-body exercise that can be done anywhere without any equipment. By following the proper form and gradually increasing the intensity, you can improve your core strength and endurance.
Methods | Details |
---|---|
Step 1 | Start in a high plank position. |
Step 2 | Alternate bringing each knee towards your chest. |
Step 3 | Maintain a steady tempo and breathe deeply. |
Step 4 | Gradually increase duration and complete multiple sets. |