More sport in the new year: Does this resolution sound familiar to you?
If you train “mountain climbers” for a few minutes a day, you will strengthen your abdominal muscles immensely.
More exercise, eat healthier: two simple goals that pose a major challenge for many.
The beauty of sport: just a few minutes of strength training a day have an immense effect on our health.
Whether it's the so-called "shrimp exercise" or the "beetle": There are some exercises that will strengthen your abdominal and back muscles in the long term if you do them regularly.
The exercise "Mountain Climbers" is also one of the training units that strengthen your core and define the abdominal muscles.
+
There are a number of exercises you can do to build abdominal muscles.
The picture shows a woman holding the plank exercise.
© Imago
Don't miss anything: You can find everything to do with health and well-being in the regular health newsletter from our partner Merkur.de
Crunches strengthen straight and oblique abdominal muscles
In order to get abdominal muscles, many swear by so-called "crunches".
In the bodyweight exercise, you lie on your back and bend your legs.
With raised heels, tense stomach and hands on the temples, the upper back is lifted off the floor and lowered again - without putting it back on the floor.
The exercise not only strengthens the straight but also the oblique abdominal muscles and is therefore a good abdominal workout.
But “mountain climbers” are said to be even more effective.
Doing "mountain climbers" right: stable plank position is immensely important
Mountain climbers as a plank variation can engage the abs more effectively than crunches if done correctly.
According to Business Insider, this is the opinion of Miriam Fried, a personal trainer from New York.
According to Fried, in order to perform "mountain climbers" correctly, a stable plank position must be assumed.
Important: Do not arch your back, your back and legs must form a straight line.
The hips must also remain stable and not stretch upwards or sag downwards.
"I often notice that some people stretch their hips up or arch their back to compensate," says Fried.
In addition, according to the sports expert, the abdominal muscles must remain tense throughout the exercise.
"Slow down your movements.
Then you can better focus on maintaining the correct position," Fried told Business Insider.
Build muscle mass: sports that give you a toned body
Build muscle mass: sports that give you a toned body
"Mountain Climbers": Step-by-step instructions
Lie on your stomach and from there push yourself into the push-up position.
Back, buttocks and legs form a line.
Stomach and back are firm, and hips don't tilt up or down either.
The gaze goes to the ground.
The wrists are vertically below the shoulder joints.
Alternately, the knees are pulled towards the elbows (left knee to left elbow, right knee to right elbow).
Adjust the pace to your fitness level.
Performing the exercise precisely is far more important than speed in order to prevent injuries and strains.
Do the exercise for as long as your strength and condition allow.
This article only contains general information on the respective health topic and is therefore not intended for self-diagnosis, treatment or medication. In no way does it replace a visit to the doctor. Unfortunately, our editors are not allowed to answer individual questions about clinical pictures.
List of rubrics: © Imago
