Tag Archives: mountain climber

Mountain Climber Kickback

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Hey there!  I have a new Home Exercise of the Week for you to try and this week we’re going to focus on your core and glutes.

The exercise is called the Mountain Climber Kickback and it will primarily work your abdominals, glutes, and lower back.  It will also isometrically work your shoulders and arms.

Let’s take a look at how to do the Mountain Climber Kickback properly.

  • get in to a full plank position with your hands on the floor and in line underneath your shoulders
  • make sure your body is straight with your head in line with your spine, glutes flexed, and your belly button pulled in toward your spine
  • without raising your hips up too much drive your left knee up towards your left arm and crunch the abs
  • extend the leg back and raise it up while squeezing your glutes
  • repeat for desired amount of reps or time then complete a set with your right leg

So there you have the Mountain Climber Kickback.  Add this in to your workout routine and get your core and glutes burning!

Cross Body Mountain Climber

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This week’s featured exercise is the Cross Body Mountain Climber.  This is a fantastic exercise that will build strength and tone your abs including your obliques.  Not only will it bring you one step closer to that highly sought after “six pack”, it will also strengthen and tone your entire body!  Shoulders, triceps, chest, back, quadriceps, glutes, and calves are also working in this movement.

Some key points to remember when doing the Cross Body Mountain Climber is to keep your body straight from head to toe.  So no butts in the air on this one!  If your butt is up high you won’t be engaging your abs and too much strain will be put on your shoulders.  Another point to remember is to keep your abdominals flexed throughout the movement.  An easy way to engage your abs is to pull your belly button in towards your spine.  If you aren’t flexing your stomach then the abs aren’t being worked as effectively as they could be.

The difference between this exercise and the regular Mountain Climber is the degree to which your oblique muscles are being used.  Driving your knee to your opposite elbow will really get them working.

The Cross Body Mountain Climber can be done anywhere so by adding this great core exercise to your routine you’ll be on your way to a strong and flat stomach!

Running Mountain Climber

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This is a great exercise to work your core and can also be used as a cardiovascular component to your routine.  Always keep your stomach tight and your hips as low as possible to target the correct muscles.  You may also touch the leading foot to the ground instead of keeping it up in the air.  15 to 30 seconds is a good amount of time for this exercise to get your heart pumping!