Mountain Climber Twist

The Mountain Climber Twist is an effective bodyweight exercise that combines cardio with strength training. This exercise focuses primarily on the abdominal muscles, especially the obliques, as well as the hip flexors, shoulders and legs. It is ideal for improving core strength, increasing heart rate and burning calories.

Correct Execution of the Mountain Climber Twist

Follow these steps to perform the exercise correctly:

  1. Start in a plank position with your hands placed directly under your shoulders and your body in a straight line from head to heels.
  2. Engages the core muscles by pulling the navel in towards the spine.
  3. Pull the right knee up toward the left elbow while rotating the hips slightly to engage the obliques.
  4. Return the right leg to the starting position and repeat the movement with the left knee towards the right elbow.
  5. Continue to switch legs at a controlled pace, maintaining a stable plank position throughout the exercise.

Common Mistakes to Avoid

To get the most out of the exercise, avoid the following mistakes:

  • Raised hips: Be sure to keep your hips level with your body to maintain proper form and maximize core engagement.
  • Unstable shoulders: Keep your shoulders stable and avoid letting them pull up towards your ears.
  • For fast movements: Perform the exercise at a controlled pace to ensure proper form and reduce the risk of injury.

Modifications and Variations

Adapt the exercise to your level:

  • Beginners: Start with traditional mountain climbers without a twist to build strength and stability before adding the rotation.
  • Advanced: Increase the tempo or add a push-up between each twist to increase the intensity and further challenge the muscles.

Number of Repetitions and Sets

Perform 2-3 sets of 20-30 seconds of mountain climber twists, depending on your fitness level and comfort. Focus on maintaining proper form throughout the exercise.

Breathing

Breathe evenly and controlled throughout the exercise. Inhale through the nose and exhale through the mouth as you pull the knee up towards the elbow. Controlled breathing helps maintain energy levels and improves performance.

Video Demonstration

Watch this video for a visual guide to properly performing the Mountain Climber Twist:

Back to blog