Why you need Mountain Climbers in your life and how to do them right

Looking to target your core but hate doing crunches? You need mountain climbers in your life. Personally, I love to hate them because they are tough but oh-so-effective. Combining both strength and cardio conditioning, this move delivers maximum results — it's incredible for both working the abdominals and upper body while helping you break a serious sweat. But like any exercise, you need to ensure proper form to avoid injury, and, importantly, to make all of your hard work as effective as possible! Here are the do's and don'ts of performing mountain climbers.   

Do's

• Start in a high plank position with your hands directly under your shoulders.
• The optimal position for your body is to be in one long line from your shoulder to your heels, to keep the placements of your joints neutral.
• Keep your core, hamstrings, back and glutes active. Your head and neck should be an extension of your back.

• Bring one knee in towards your nose on an exhale, to help engage your abdominals.
• On an inhale, extend the first leg back then bring the opposite leg in towards your nose on an exhale.
• Repeat. Work at your own pace to gradually build in more reps and sets as you increase your strength.

Don'ts

• Don't hyperextend your elbows. Keep a micro bend in them to prevent locking out and overstressing your joints.
• Avoid letting your shoulders move behind your hands. Placing your hands too far in front of your shoulders will put more strain on your wrists than necessary.
• Avoid overextension or flexion of the neck – this can lead to injury. Your neck and head should follow the line of your upper back.
• Stay wide and open across the chest and flat across the shoulder blades to avoid putting pressure on your shoulder joints.
• Don't round your lower back, or stick your butt in the air, or let your butt sag too low. Keeping your spine as neutral as possible will help you engage your core.
• Overextension of the lumbar spine can lead to injury, and engaging the abs will help protect the lower back.
• Don't forget to breathe!