Mountain climbers represent a compound cardio and strength workout to build various muscles: shoulders, chest, biceps, triceps, obliques, abs, hips, and hamstrings.
The starting position: Take a face-down position on the ground with your hands and toes on the floor, and with your arms straight and shoulder-width apart. Your back should stay flat.
- Bend your right knee and pull it to your chest. Arms and back should be straight.
- Return your right knee back to the starting position. Almost simultaneously bend and pull your left knee to your chest.
- Create a rhythmic motion by switching knees as if you’re climbing or “running.” Don’t forget to keep the spine and arms straight.
Sit-ups are a great exercise for flattening your belly zone and training your abdominal muscles.
The starting position: Lie on your back and bend your knees. Your hands should be placed behind your ears, crossed at the chest, or put slightly over the back of your head, but not interlocked (to prevent you from lifting with the use of your neck).
- Elevate your upper body off the ground using your ab muscles and try to approach your thighs. Don’t forget to keep your knees bent and your feet flat on the floor.
- Smoothly lower your upper body down and return to the starting position. Repeat.
- Your hands should stay in the chosen initial position throughout the whole routine.
As an option, you can use an exercise ball to diversify your routine and support yourself during sit-ups.