Mountain climbers are one of those exercises that might suck in the moment but they give you serious bang for your buck. Just a few reps will fire up your heart-rate (tick), challenge your core (tick), and sculpt a heap of those hard to reach muscles like your glutes, triceps and shoulders (tick, tick, tick.) “This move is such a great cardio-focused core move,” Brooke Cates, founder and CEO of The Bloom Method told Well & Good. “While it’s often performed with the main drive stemming from the legs when you switch the focus to driving from the deep core and being mindful of your breath, it provides a killer core burn while also working your shoulders and lower body.”As opposed to, say… sit-ups, which only target certain parts, mountain climbers involve your entire abdominal region. They’re also easier on the spine and neck than other exercises (like crunches) that are performed lying down.How to: start in a plank position, with gliding discs beneath your feet if you have them. Bring your left knee in towards your chest; return to start, switch legs and repeat, keeping your hips and spine in a neutral position. That’s one rep.
Image source: GettyTo get the most out of the exercise, you want to move at maximum effort without compromising your form. Taking slow breaths down into your diaphragm (instead of your chest) is key here. “This provides better core function and strength to build muscle and deeper oxygen delivery to the muscles,” Cates explained. Translation? You’ll be able to push harder for longer.A quick word on technique: your shoulders should be in line and stacked over your wrists, with your butt tucked under and ribs drawn towards your hips. Make sure your pelvic floor is engaged and don’t let your body sink or rise up in the air (imagining yourself as a table can be useful here.) Aim to complete 20 seconds of work, followed by 10 seconds of rest and repeat for eight sets. Beginners start with 10 to 15 reps on each side, for three to four sets.
How have you been keeping fit at home during isolation?
I’ve been out of action for a few weeks because I had a problem with my lower back and hips but I’m slowly getting back into it, and this is one exercise I don’t mind doing.
I was walking for over an hour everyday for about 7 weeks when I wasn’t working but have been lazy since I’ve been working from home and haven’t been doing it.
I just did a workout at home – 3 rounds, some rowing, and other exercises like plank, air punches, sumo squats, shoulder taps and wall sits, I should probably add mountain climbers
They have some really good exercise routines these days sounds like the Mountain Climber would certainly be tough on you at the start until you got used to them.
I try to do something every day. Currently I am walking, using a elastic for my arms & back pain plus cat stretches for back pain relief. I can do planks or downward dog because I have a weak sternum
I dont know that I have ever been ‘fit’ but as far as being active thats different. I was super active before covid as my Carers job kept me super busy. Now im not as active but I have been more active in the garden which was not something that I used to do.
The silver lining of isolation is that I’ve been keeping fit! I’ve made my health a priority. I’ve been walking/jogging most day and mix it up with Rabat’s style home circuits. I’ve made so many excuses in the past about why I cannot exercise but the only thing stopping me is me!
I’ve been out of action for a few weeks because I had a problem with my lower back and hips but I’m slowly getting back into it, and this is one exercise I don’t mind doing.
I was walking for over an hour everyday for about 7 weeks when I wasn’t working but have been lazy since I’ve been working from home and haven’t been doing it.
I just did a workout at home – 3 rounds, some rowing, and other exercises like plank, air punches, sumo squats, shoulder taps and wall sits, I should probably add mountain climbers
Easy. Eating right and having too much fun. Same old. Been out too much lately…so need to calm down a bit as I’m usually a hermit hehe…
These are helpful
We do mountain climbers in some of the gym classes I do. It would be helpful to have a video demonstration for those unfamiliar with them.
I’ve being doing Chloe Ting’s challenges, love that they are only 10-15 minutes long and she doesn’t repeat the exercises so the time flies by.
They have some really good exercise routines these days sounds like the Mountain Climber would certainly be tough on you at the start until you got used to them.
I try to do something every day. Currently I am walking, using a elastic for my arms & back pain plus cat stretches for back pain relief. I can do planks or downward dog because I have a weak sternum
I think I’ll give this a go while in front of the mirror to make sure I’m positioned correctly throughout the manoevre!
Hate this exercise move the most!
I’m not into workouts but I enjoy a brisk walk with my dogs and some yoga
I prefer mountain climbers over planks!
I should make an effort, but I can hardly be bothered even doing housework these days. I should restart my HIIT.
I dont know that I have ever been ‘fit’ but as far as being active thats different. I was super active before covid as my Carers job kept me super busy. Now im not as active but I have been more active in the garden which was not something that I used to do.
Oh no, Onlyoni, hope it is feeling better. I’ve had the same and it really gets you down.
I need to do something like this. I walk most days, but I’d like to firm up my flabby parts.
Great article, thanks! Definitely something I’ll start doing
Skipping.
Been walking, exercising and keeping fit at home – thanks, a great read too.
This one is hard work!
A brisk walk is about all I can manage without feeling like my heart is going to explode! I’m so unfit 🙁
I do these pretty often at gym classes . Hard workout but worth it.
The silver lining of isolation is that I’ve been keeping fit! I’ve made my health a priority. I’ve been walking/jogging most day and mix it up with Rabat’s style home circuits. I’ve made so many excuses in the past about why I cannot exercise but the only thing stopping me is me!
Very timely. My exercise has stopped due to stress, but not exercising is making me more stressed. Time to do something about it.
I enjoy doing a good set of mountain climbers!
I use to walk daily now its about every second day.
Ah, I do do this, just never knew it had a name 😛