A cross body mountain climber also referred to as a running plank is a beginner-level workout that is done on the floor with the assumption of a mountain surface.
Cross body mountain climbers exercise practically their complete body and boost their heart rate, despite the activity appearing easy.
Mountain climbers are simple to incorporate into your daily routine at any particular place of exercise; either at home, at the workplace, or traveling.
This guide will give an insight on what beginners ought to perform while those in intermediary and expert levels will enjoy the variations explained.
STEP BY STEP INSTRUCTIONS FOR CROSS BODY MOUNTAIN CLIMBER
Try the classic variant of the workout while you’re just getting started. This can be achieved by doing the following:
Place yourself in a cross body mountain climber position. Make sure that you distribute your body weight between hands and legs.
Keep yourself in the rightful position by aligning your head, letting the abdominal muscles relax, hands fully outstretched and your back directly perpendicular to the ground.
Drag your left knee as far as you can into your chest slowly.
Alternate your legs, bringing one knee in and drawing the other out at a time.
While maintaining your pelvis region intact, run your knees as quickly as possible. Do this with an alternate inhaling and exhaling.
You can feel yourself holding your breath when you’re concentrated on the action. Remember to take a few deep breaths.
CROSS BODY MOUNTAIN CLIMBER ALTERNATIVES AND MODIFICATIONS
These variations are applied to make the work out more efficient; they can be used by beginners or experts as long as you are fit with it.
If you are trying out this workout for the first time, you are advised to start with low impact cross body mountain climbers before proceeding on to the complex ones.
The steps also apply to the individuals who feel like they should shed some of the weight from their limbs. If you had an injury before, this exercise will suit you well.
The steps to be followed in the low impact cross body mountain climbers should be as follows;
Lift your left foot while maintaining it in the plank posture, direct your left knee towards the chest slowly.
Return your left foot toes to be in contact with the ground as it was in the initial plank posture.
Reverse the technique, bringing your right knee near your chest this time while maintaining your right foot held intact on the ground.
Return to the initial plank position with your right foot toes touching the ground, and elevate your left foot to repeat the second step.
Repeat the steps while alternating feet with slight increment in speed.
Once you have mastered the basics, you are up to the task of taking more advanced modifications to your workout.
FOOTSWITCH MOUNTAIN CLIMBER
This variation of mountain climber has its focus more on pace of movement of your knees than running.
- Position yourself in a plank posture.
- Let your big toe touch the floor as you pull your right knee in.
- Switch your feet by stepping backwards with your right foot and forwards with your left.
- Repeat until you reach your target time limit.
SLIDING MOUNTAIN CLIMBER
This one involves using towels, a gliding disk and a wooden surface for performance.
First of all, place yourself in a plank posture by spreading a towel and a gliding disk on the floor and you step on it.
Slowly stabilize yourself with a non-sliding surface with the upper parts of the body.
This variation of mountain climbers works more with the quad muscles than the normal one.
You should avoid Mountain climbers if you have shoulder or pelvic problems or instabilities because it will lead to more pain.
STANDING MOUNTAIN CLIMBERS
This is the plank exercise that is done while one is standing. It involves:
Begin by standing with your feet hip width apart. Lift your right knee to hip height and shift your weight to your left foot. At the same moment, bend your left arm at the elbow and raise it to around head height with your left hand.
MUSCLES INVOLVED IN CROSS BODY MOUNTAIN CLIMBER
Cross body mountain climber exercise engages your glutes (glute minimus, glute Medius), core, quads, knees and thighs.
Cross body mountain climbers can be incorporated into other exercises to improve the results of the work out. The exercises can be Planck jack, frogger, or even high knees.
BENEFITS OF CROSS BODY MOUNTAIN CLIMBER
Cross body mountain climbers are excellent for increasing cardiovascular endurance, core strength, and agility.
With cross body mountain climbers, you engage numerous distinct muscle groups—almost it’s like getting a total-body workout with just one activity.
Your shoulders, arms, and chest help to support your upper body while your core stabilizes the remainder of your body as you do the action. Your quadriceps, being the major mover, receive a great workout as well.
You’ll also gain heart health advantages and burn calories because it’s an aerobic activity when participating in cross body mountain climber.
CROSS BODY MOUNTAIN CLIMBER MISTAKES
BOUNCING ON YOUR TOES
This is technically discouraged for the sake of improving performance and making the exercise more enjoyable.
During the initial stages, it is termed to be hard and boring but after gaining the momentum, you find the practice very cool and more achievable thus encouraging.
PREVENTING YOUR TOES FROM TOUCHING THE GROUND
As you get used to the exercise and speed up, the momentum could lead you to not make complete steps. This is termed as dangerous because you can fall and injure yourself.
SAFETY MEASURES IN CROSS BODY CLIMBER
When you perform cross body mountain climber incorrectly, you increase the risk of injuring yourself, and the benefits of adding mountain climbers to your exercise will be minimal.
Cross body mountain climber ought to be avoided if you have shoulder or pelvic problems or instabilities to prevent more pain.
Despite cross body mountain climber being the best regimen for your foot, you are not supposed to take part in the work out you are having medical conditions that require surgery or after surgery.
For that case, you are advised to make consultations with your doctor or physicians concerning it.
The cross body mountain climber is a great workout that can be done by people of all ages. The safety measures, steps to be followed and common mistakes made are some of the things one should look at before embarking on doing the exercise.