Mountain climbers are one of the most effective exercises for getting a full body workout. They are a great way to build strength and endurance, and they can be done just about anywhere. In this article, we will discuss the muscles worked in mountain climbers and how to perform them correctly.
What are Mountain Climbers?
Mountain climbers are a full body exercise that mimics the motion of climbing a mountain. They are a combination of a plank and a running motion, with the legs alternating between being extended behind the body and being brought up towards the chest. This exercise is great for building strength in the upper body, lower body, and core.
Muscles Worked in Mountain Climbers
Mountain climbers work a variety of muscles throughout the body. The primary muscles worked are the rectus abdominis (the six-pack muscles), the obliques (the muscles on the sides of the abs), the hip flexors, the quadriceps, and the deltoids (the muscles in the shoulders). Additionally, the exercise engages the glutes, hamstrings, and calves.
How to Do Mountain Climbers
To perform mountain climbers, follow these steps:
- Get into a plank position with your hands shoulder-width apart and your feet together.
- Engage your core and bring your right knee towards your chest, keeping your foot off the ground.
- Quickly switch legs, bringing your left knee towards your chest while extending your right leg behind you.
- Continue alternating legs for 30-60 seconds.
Variations of Mountain Climbers
There are several variations of mountain climbers that can be performed to target different muscles or add more intensity to the exercise. Some variations include:
- Side-to-Side Mountain Climbers: Instead of bringing your knees towards your chest, bring them towards your opposite elbow.
- Spider Mountain Climbers: Bring your knee towards your elbow on the same side of your body.
- Mountain Climber Push-ups: Perform a push-up after each set of mountain climbers.
- Single Leg Mountain Climbers: Perform mountain climbers with only one leg at a time.
Benefits of Mountain Climbers
Mountain climbers offer a variety of benefits for the body, including:
- Full body workout: Mountain climbers work a variety of muscles throughout the body, making it a great exercise for building overall strength and endurance.
- Cardiovascular health: The quick, repetitive motion of mountain climbers gets your heart rate up and can help improve cardiovascular health.
- Core strength: The exercise engages the core muscles, helping to build a strong and stable midsection.
- Flexibility: The movement of mountain climbers can help improve flexibility in the hips and legs.
Conclusion
Mountain climbers are a great exercise for building strength and endurance in the body. They work a variety of muscles throughout the body and can be performed just about anywhere. By adding variations to the exercise, you can target different muscles or add more intensity to the workout.