With so many people leading sedentary lifestyles and desk jobs, it's no wonder that obesity rates are soaring. Many people don't have the time or energy to get to the gym every day or even every week. If you're looking for a way to get active while also saving time and energy, why not try mountain climber exercises? There are many variations of this exercise, but they all have the same basic principles.
The climbing motion works both your upper and lower body at once while keeping you moving non-stop—ideal for those who don't have much free time! This article is for you if you aren't familiar with the Mountain Climber exercise. Read more to know how to do mountain climber exercises.
How to Do Basic Mountain Climber Exercise?
The basic mountain climber exercise is a simple exercise that combines some of the benefits of more complex exercises but requires very little equipment or preparation. Start with a plank position which means your hands should be straight in front of your body. Your core should be tight, and your head should be in line.
You should be in a rigid core position. Now move one leg at a time up towards your chest and bring it back to its original position and repeat the same step with another leg. Move at a brisk pace and maintain a fluid motion throughout the exercise. Try to go as quickly as possible without sacrificing form. If you find it too difficult to move both legs at once, try starting with just one leg at a time.
How to Increase Difficulty in Your Mountain Climbers?
There are a number of ways to increase the difficulty of mountain climber exercise.
- Increase the time you're doing the exercise
Climbers can be done for short periods of time for warm-ups or cool-downs. If you are looking to get a full workout in, try a few sets of climbers with short rest in between.
- Switch it up
Once you've mastered the basic mountain climber, try some variations, such as staggered climbers with your legs split more than shoulder width apart or single-leg climbers, where you put all your weight on one leg at a time.
- Wear wrist weights
To make things more challenging, wear a pair of light wrist weights while doing this exercise. This can help to engage more muscles and tone your upper body at the same time.
Different Types of Mountain Climbers
- Cross body mountain climbers
Start with a plank position which means your hands should be straight in front of your body. Now bring your knees to the opposite side using your obliques. Don't turn your body while doing the exercise. Just bring the knees up on the opposite side of the chest.
- Hands-on a swiss ball
For this exercise, you will need a stability ball. Start with your hands on the side of a stability ball. Your hands should not be too far or too down. It should be right there where your can balance your plank position. Bring your knees slowly up one by one. The stability ball will shake, but you have to control it with your upper body and core.
- Cross-fit mountain climbers
Begin with a plank or a push-up position, then what you have to do is draw your left leg or left knee towards your left elbow. You can place your feet on the ground and then return your feet back to the starting back. Slowly you can increase the speed of the exercise. Remember to keep your core engaged, glutes tight and ensure that your body is in a line.
- Spider mountain climber
Start with a plank or push-up position, then draw your right knee towards your right elbow but have it a few inches to the side of your right elbow, almost like you are climbing a building. Keep your entire core engaged and squeeze your abdominal muscles while doing exercise.
Benefits of the Mountain Climber Exercise
The mountain climber exercise is an excellent way to get in a full-body workout while also improving your cardiovascular and respiratory health. If you're trying to lose weight or are just looking for a fun way to get fit, this is your go-to exercise. The climbing motion works both your upper and lower body at once while keeping you moving non-stop—ideal for those who don't have much free time!
The exercise also engages your core, helping you to build stronger and more stable core muscles. It is one of the best abs exercises which increases leg strength. The mountain climber can also be done without any equipment, so it's a great exercise to do while traveling or when you otherwise don't have access to a gym or other exercise equipment.
Why Should You Do Mountain Climber Exercises?
With so many benefits and low impact, mountain climber exercise is a great way to get in shape, build strength, and improve your overall fitness level. As mentioned above, this exercise can be done in almost any setting, making it a great way to stay active when you travel for work or vacation. It utilizes your entire body and doesn't put any extra pressure on your joints.
It's an excellent exercise to stay active and healthy. Finally, the mountain climber can be used as part of a warm-up or cool-down when exercising. It's a great way to warm up your joints and muscles before you begin your workout and also a good way to cool down after you've finished.
What Happens If You Do Mountain Climbers Every Day?
A mountain climber is an effective exercise that is useful for burning calories and building core strength and stamina. Mountain climbers not only make use of all of the body's major muscle groups. It's an effective bodyweight exercise that increases your heart rate and calorie burn rate. Overall it's a full body exercise.
If you do mountain climbing every day, it increases your mobility because every repetition includes flexion and extension of hips and knees, which loses up the joint and improves mobility. It also boosts your athletic performance and improves coordination and agility. Mountain climbers work core glutes, legs, triceps and shoulders.
Tips for Beginners
If you're new to mountain climber exercises, here are a few tips to make sure you get the most out of the exercise.
- Make sure that your form is correct. While it's tempting to try to go as quickly as possible, always make sure that you're exercising with proper form. It's better to move slowly and with good form than quickly with bad form.
- Try doing these exercises on a soft surface such as a rug or carpet. Mountain climber exercises can put a lot of pressure on your joints, so make sure you're exercising on a soft surface to minimize any pain or discomfort.
- Warm up before you begin your workout. Exercising cold muscles can lead to injury. So always take a few minutes to warm up before you begin your workout.
FAQ's related to Mountain Climber Exercise
What is mountain climber exercise good for?
As compared to compound exercises which mostly utilize multiple muscle groups in the body, mountain climbers are an effective exercise for strengthening your arms, back, core, shoulders and legs.
Do mountain climber exercises reduce belly fat?
Mountain climber exercises burn calories in your body. This exercise targets your core, reduces stubborn belly fat, and reveals your abs.
How often should I do mountain climbers?
It is suggested to complete 20 seconds of workout, which is followed by 10 seconds of rest, and repeat the workout for 8 sets.
Can mountain climber exercises make me fit?
Mountain climber exercises mainly target your core muscles, such as the back, hips, abs, etc. Mountain climber exercises work with multiple muscle groups and joints simultaneously. This exercise can be performed at a fast pace, and it works great for your cardiovascular system.
Do mountain climber exercises help me build strength?
Mountain climbers are the best exercise that targets your complete body. One can easily build cardio endurance and strength by doing mountain climber exercises that do not require any equipment.
Final Words: How to Do Mountain Climber Exercise?
The mountain climber exercise is a beneficial exercise to get in a full-body workout while also improving your cardiovascular and respiratory health. If you're trying to lose weight or are just looking for a fun way to get fit, this is your go-to exercise. The climbing motion works both your upper and lower body at once while keeping you moving non-stop—ideal for those who don't have much free time!
The exercise also engages your core, helping you to build stronger and more stable core muscles. With so many benefits and low impact, mountain climber exercise is a great way to get in shape, build strength, and improve your overall fitness level. As mentioned above, this exercise can be done in almost any setting, making it a great way to stay active when you travel.