Why You Should Do Mountain Climbers

Mountain climbers are one of the best cardio exercises you can do for a flat belly. Most people would view climbing a mountain as an intimidating workout, but what if the mountain is the ground below you?

This is the idea behind the exercise. Starting in a plank position, you'll "run" against the floor by bringing one knee to your chest and then the other, increasing the speed with each repetition.

The exercise may seem simple, but it is a great way to get a cardiovascular workout and strengthen your entire body. You can fit some mountain climbers into your day in the office break room, at home, or at the gym. Exercise beginners will benefit from the basic move, while seasoned pros can step it up with a few simple modifications.

Mountain climber can be done by people of all fitness levels (Image via Unsplash @Ayo Ogunseinde)

Benefits of Mountain Climbers

Cardio endurance, core strength, and agility can all be improved by including a mountain climber workout in your routine. Mountain climbers are a great way to exercise multiple muscle groups at once, effectively working out your entire body.

Stabilizing your upper body during the move requires the use of your shoulders, arms, and chest while stabilizing your lower body requires the use of your core muscles. As the primary mover, you also get a fantastic workout for your quadriceps. It's a cardiovascular activity, so you'll strengthen your heart and lose weight.

Mountain climber is a full body workout that improves cardio endurance, core strength and agility (Image via Pexels @Nathan Cowley)

How to do Mountain Climbers?

It is recommended that beginners start with three to five sets of ten to twenty reps on each leg. Pick your sets and reps based on how well you can keep your form intact throughout the entire workout.

Position yourself on all fours with your knees bent and your toes touching the ground. Your hands should be slightly wider than your shoulders, and your hips should be over your knees.
Tighten your lats by rotating your shoulders outward and grabbing the ground with both hands.
Raise your knees up and straighten your legs to assume the plank position. Your thighs should be a little wider than hip distance apart.
Lock your abs and tighten your shoulders and hips to prepare for the lift.
Maintain a slight tuck in your pelvis, a slight drop in your rib cage, and a tucked chin as you squeeze your quads and glutes.
Maintaining your posture, draw one knee to your chest before switching sides.
Switch legs and do it again.
Legs should be switched at a pace that allows you to keep your body in a straight line, and the process should be repeated until the desired number of repetitions has been reached.

As this is a bodyweight move, it can easily be done at home as well as at the gym (Image via Flickr)

Variations of Mountain Climbers

Check out the following mountain climber variation exercises to try.

Cross-body Mountain Climbers

Assume a high plank position with your wrists under your shoulders, core engaged, and body in a straight line from heels to ankles. Bring the right knee in toward the left elbow, and then reverse the motion to return to the starting position. Assume a starting position, then bring the left knee in towards the right elbow. It is important to keep switching things up.

Mountain Climbers with Exercise Ball

Start in a plank position in front of the exercise ball with your elbows resting on top of the ball and your core engaged so that your body forms a straight line from head to heels. To begin with, bring your right knee toward your chest. Draw the left knee into the chest and back to the starting position. For the next thirty to forty seconds, keep alternating your legs as quickly as possible.

If you have already mastered the basic mountain climber exercise, you can move on to the advanced versions for a bigger challenge (Image via Unsplash @Ayo Ogunseinde)

Plank Jacks to Alternating Mountain Climbers

For one plank jack, get into a high plank position and jump your feet apart and back together, as if you were doing a jumping jack. Next, return to a high plank position after bringing the left knee into the chest (like half a mountain climber). After that, return to a high plank position and perform another plank jack, this time bringing your right knee into your chest (like the other half of a mountain climber). Repeat.

Sprawls

Get into a high plank position with your wrists under your shoulders and your core engaged so that your body is in a straight line from your shoulders to your ankles. Put both feet in between your hands, hop to a halt, and then return to the starting position. Repeat. Jump both legs towards the hands and land with the feet outside the hands for an extra challenge.

Overall, the ability to assume and maintain a solid plank position is crucial for mountain climbers of all stripes. The benefits of adding mountain climbers to your workout routine will be greatly diminished if you perform the plank in poor form and increase your risk of injury.

If you have shoulder or pelvic injuries or instabilities, you should not do mountain climbers. However, before incorporating exercises like mountain climbers into your routine, you should consult your doctor or physical therapist, especially if you have or will soon need surgery.