Mountain climber is one of the plyometric exercises which strengthen multiple muscle groups in addition to the cardiovascular system. To this exercise, you must activate the core abdominal muscles in addition to those in both the lower and upper body. How to do mountain climbers exercise properly for optimum results?
STEP BY STEP GUIDE
Start the exercise by lying face down on the floor.
Straighten out your arms and then touch your knees down to the ground or floor.
Now you are ready to lift yourself up into position. When doing this, be sure that your hands are directly under your chest at a width that is slightly more than your shoulder length distance.
Once you have settled into position and checked the position of your hands you should be sure to keep your legs stretched out, ensuring that they are properly lined up with the rest of your body. Pay special attention to your knees as many people tend to create a gap here but that should be avoided. If the recommended position is uncomfortable for you, it is alright to modify it slightly as long as you maintain the correct posture.
Now you should stretch out your left leg for stability. Bend your right knee and bring it up in the direction of your right hand. At this point, you should be in a similar position to the one you would be in if you were climbing a mountain or tree (hence the name) except horizontal instead of vertical.
After bringing your right knee up, return it to the original position and do the previous step with your left leg. (Once again, bend the left knee and bring it up towards the left hand mimicking the actions of a mountain climber)
After you have done various repetitions, if you would like a challenge try placing your hands on a slightly raised platform or a step as this will make the mountain climber a bit more difficult.
When doing this exercise, you should do at least three sets with between 12 and 15 repetitions per set.