How to do mountain climbers for abs and cardio

Making mountain climbersIt's a guarantee for a crazy training. For the record, the name means "mountain climbers". You will understand when you do it 😉

This complete movement solicits several muscle groups as well as your cardiovascular system. Find out more by reading on:

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An exercise for the abs and more...

This exercise, often promoted for the abdominal muscles, is in fact extremely complete.

It will both accelerate your heart rate like a real sprint, while working almost every muscle group at the same time.

Muscles used to make mountain climbers

It solicits the deltoids, biceps, triceps, pectorals, obliques, abs, quadriceps, hip flexors, hamstrings and calves. In reality, it is a real fat killer !

Not only is it complete on its own, but since it doesn't require any equipment, you can do it anywhere and anytime... as long as you don't have noise-sensitive neighbors below.

If you are afraid of making too much noise, at least get a floor mat with enough insulation. You will find 2 outstanding models below.

Learning to do this exercise will give you a magical combination of strength training, cardio and core training, or bodybuilding.

Are you ready or willing to try this move that every fitness fan must have in their arsenal?

So let's get started! Here's how to do it:

Instructions for making mountain climbers

make mountain climbers

INSTALLATION

Get into a position as if you were going to do a plank with your arms outstretched and your body straight. As you know, the plank is one of the best exercises for the abdominal muscles, and it is the very basis of this exercise.

So, as with the plank, keep your abs and glutes contracted. Push on your shoulders so they are forward.

MOVEMENT

Bring your right knee toward your chest while contracting your abs even more to keep your body as straight as possible, in a plank position. Your right foot lands on the floor.

Quickly switch legs with a short hop. While sending your right leg straight back, bring your left knee toward your chest. It may sound complicated when you say it like that, but you'll quickly understand when you watch the video below.

ALSO READ:  TOP 7 best glute exercises at home (with videos)

Continue this movement quickly, as if you were running, while making sure to keep a good execution. 

If you speed up, always make sure you don't mess up the exercise. It's better to slow down if you can't do it properly.

SERIES AND REPETITIONS

The number of reps is not the most important thing at first. Train with the goal of holding at least 30 seconds in a row.

For intense HIIT (high intensity interval training) sessions, you can do 30 second sets with 20-30 seconds of rest.

This exercise can also be part of a complete program or simply used as a warm-up.

IMPORTANT POINT

Keep your body stable and straight at all times. Your abdominal muscles should remain contracted throughout the set.

Adjustable dumbbells 40kg

How to make mountain climbers?

This video will help you understand the movement:

Materials needed for this abdomen exercise if you live in an apartment :

These weight mat are particularly useful if you have a dedicated area for your weight training and fitness sessions at home:

Visual
SquareFit - Extra Large Yoga Mat | 122x183cm thickness 8mm |...
SquareFit - Extra Large Fitness Floor Mat | 122x183cm thickness...
Description
SquareFit- yoga mat Extra Large | 122x183cm thickness 8mm |...
SquareFit - Extra Large Fitness Floor Mat | 122x183cm thickness...
Our opinion
Warning: this is best for yoga, but not for strength training
He's my favorite because he supports everything
Our rating
5/5
5/5
Current price
89,00 €
94,00 €
Click for more information
Visual
SquareFit - Extra Large Yoga Mat | 122x183cm thickness 8mm |...
Description
SquareFit- yoga mat Extra Large | 122x183cm thickness 8mm |...
Our opinion
Warning: this is best for yoga, but not for strength training
Our rating
5/5
Current price
89,00 €
Click for more information
Visual
SquareFit - Extra Large Fitness Floor Mat | 122x183cm thickness...
Description
SquareFit - Extra Large Fitness Floor Mat | 122x183cm thickness...
Our opinion
He's my favorite because he supports everything
Our rating
5/5
Current price
94,00 €
Click for more information

Conclusion

Like burpees, this exercise is very complete because it involves several large muscle groups. In addition, it develops your endurance by accelerating your heart rate and breathing.

Leave a comment below to let me know if you've tried doing mountain climbers and if you liked it. Do you find this movement interesting for your cardio sessions?

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Last updated on 2022-03-03 / Affiliate links / Some images are sourced from the Amazon Product Advertising API

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