Mountain Climbers

Mountain Climbers are a plank first. If the hips bounce or the shoulders drift behind the wrists, the exercise stops being a core drill and becomes a flailing sprint. Slowing the tempo and keeping the plank line steady makes it a rigorous trunk exercise, and speed can be added later, only if the line stays.

To strengthen the abdominals, hip flexors and shoulders while maintaining a stable plank line through alternating knee drives.

1. 1Begin in Plank with the shoulders over the wrists and the body in one line.
2. 2Draw the lower belly in and keep the neck long.
3. 3Drive the right knee toward the chest, then return the foot to the floor.
4. 4Drive the left knee toward the chest as the right leg returns.
5. 5Continue alternating at a pace that keeps the hips level.
6. 6Rest in Downward Facing Dog or Child's Pose after a set.

Instead of searching for the “correct” position, notice:

• •Shoulders over wrists, with the arms straight and the shoulder blades wide.
• •Hips level with the shoulders. No bouncing or piking.
• •Neck in line with the spine.
• •Feet land softly on the balls of the feet.

Find a steady rhythm of breath, usually an exhale with each knee drive. A held breath is a sign that the pace is too high.

The hips are the tell. If they bounce up and down or the back sags, the plank is gone, and the speed is cover. Check the wrists and shoulders too, which take a lot of load.

Reflect after practising:

• •Slow down until the hips stay level.
• •Step each foot in rather than jumping if impact bothers the joints.
• •Rest the wrists in Child's Pose between sets.

Rather than mistakes, you may notice:

• •Practise holding Plank and a single knee drive before alternating.
• •Use hands on blocks or an incline to reduce the load.
• •Build time before building speed.

• •Hands elevated on a bench, chair or wall.
• •Step the feet in and out slowly.
• •Forearm Plank for wrist relief.

• ✓Return to Plank and lower the knees to the floor.
• ✓Rest in Child's Pose to release the wrists and shoulders.