Having a flat stomach with toned and well-marked abs is the dream of many, especially in this period when we have to show off a top physique at the beach and the pool.
However, abdominal fat is a nasty beast, as annoying as it is difficult to get rid of. The formula that works best is the combination of a low-calorie diet and constant physical activity.
The abdominal band is not a single muscle but is made up of various muscles and one of the most effective workouts to train them comprehensively is the mountain climber.
Toned and well-defined abs with this no-cost exercise that strengthens the whole body and also burns a lot of calories
Also known as the “climber exercise”, it is performed in a horizontal position but simulates the movements that mountaineers make when climbing to the top of the mountains.
Climbing is one of the most complete sports as it involves 90% of the body’s muscles. But it’s not just about strengthening, it also quickly increases your heart rate and thus also works in terms of cardio.
What is the mountain climber
It is a dynamic and more challenging version of the classic plank. We have explained everything about the basic version in another article. Here is the link to go over the basics.
How it is done
Starting position of the classic plank with legs and arms extended. Shoulders away from ears and abs and buttocks tight. The body must stay in line.
At this point, making a small leap forward, bring the right knee towards the chest. During the movement, contract your abdominals even more so that the body does not flex or lose its starting position.
Without holding the position, quickly bring the right leg back and at the same time bring the left knee towards the chest.
Here is the exercise is this. Continue alternating knees.
The more trained we are, the more we will be able to do the movement faster and thus we will increase the cardio work and burn a lot of calories.
This is how we can achieve toned and well-defined abs with this no-cost exercise that strengthens the whole body and also burns a lot of calories.
For visible results, the ideal would be to do 3 or 4 sets of at least 25 reps per leg.
Then increase the number of repetitions with increasing training and strength.
The speed of execution factor is also very important. For a great cardio workout you need to keep a high and sustained pace.
To give a nice boost to the metabolism we can also vary the speeds. Start slowly, speed up and then slow down again. And so on until you finish with the maximum possible speed.
Deepening
This is the exercise that we can do anywhere and at no cost to strengthen the whole body and tone it harmoniously