Mountain Climbers

[pro-player width=”600″ height=”319″]http://www.youtube.com/watch?v=fUQQrejCS2E[/youtube]

Have you ever seen mountain climbers with a midsection that are in bad shape? I would not think so. Mountain climbing is one of the best exercises to work out your abs and with the mountain climber exercise, you too can reap the same benefits and more anywhere, without having to prepare your hiking gears.

Mountain climbers are especially beneficial for your abs as they contract while you quickly shift the positions of your feet. They are also considered a total body workout since they build the strength of your chest, quads, lower back, calves, hamstrings and triceps. And because of the ways they can promote an elevated heart rate, mountain climbers can also serve as excellent cardiovascular exercises.

Depending on your target and experience, this exercise can also be done with a wide range of flexibility. You can vary the speed of how you move your feet, add the movement of hands along with it and change the direction of your knees, among others.

To avoid the risk of injury, check the video to the correct preparation and execution for this exercise. Incorporate mountain climbers in your six pack abs exercises and climb your way to well defined, ripped abs.

Instructions

Preparation

Start in a pushup position

Execution

Shuffle your feet in and out so that your knees are moving in under your chest and then back out to starting position. It sort of resembles climbing a mountain but flat on the floor.

If you want an advanced version, you can also shuffle your hands 8-10 inches forward and backward in addition to the leg movements. This really makes it a full body exercise and MUCH more difficult than the standard.

Have your own version to doing mountain climbers? Show us how by leaving your suggestions below.

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Suicide Plank

[pro-player width=”600″ height=”319″]http://www.youtube.com/watch?v=c1x7Q-DXRM4[/youtube]

Instructions

Preparation

Start in a pushup position, move from your hands to your elbows.

Execution

Move from your elbows to your hands (pushup position). Keep your core strong.

Return

Move back to the starting position by moving back to your elbows.

Repeat

Suicide Plank

[pro-player width=”600″ height=”319″]http://www.youtube.com/watch?v=c1x7Q-DXRM4[/youtube]

Instructions

Preparation

Start in a pushup position, move from your hands to your elbows.

Execution

Move from your elbows to your hands (pushup position). Keep your core strong.

Return

Move back to the starting position by moving back to your elbows.

Repeat

 
Any initial thoughts about suicide planks? Feel free to tell us by leaving your comments below.

Mountain Climbers

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Instructions

Preparation

Start in a pushup position

Execution

Shuffle your feet in and out so that your knees are moving in under your chest and then back out to starting position. It sort of resembles climbing a mountain but flat on the floor.

If you want an advanced version, you can also shuffle your hands 8-10 inches forward and backward in addition to the leg movements. This really makes it a full body exercise and MUCH more difficult than the standard.

Renegade dumbbell rows

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Instructions

Preparation

Start in a pushup position with the hands on 2 dumbbells.

Execution

Row one dumbbell up while stabilizing your body with the other arm.

Return

Bring the dumbbell back to the ground and alternate the rowing arm while stabilizing with the opposite arm. This stabilizing effect during the rows creates incredible work for your entire midsection core area. Trust me… you’ll feel it in the abs!

Repeat