You have reached your limit of free articles this month.

Enjoy unlimited access to SpringfieldNewsSun.com

Starting at just 99¢ for 8 weeks.

GREAT REASONS TO SUBSCRIBE TODAY!

  • IN-DEPTH REPORTING
  • INTERACTIVE STORYTELLING
  • NEW TOPICS & COVERAGE
  • ePAPER
X

You have read of premium articles.

Get unlimited access to all of our breaking news, in-depth coverage and interactive features. Starting at just 99c for 8 weeks.

X

Welcome to SpringfieldNewsSun.com

Your source for Clark and Champaign counties’ hometown news. All readers have free access to a limited number of stories every month.

If you are a News-Sun subscriber, please take a moment to login for unlimited access.

Exercise of the Month: Mountain Climbers


Mountain Climbers are one of the most popular exercises for developing core strength. The core is a term used to describe muscles that assist in supporting and maintaining proper spinal alignment and posture, and include the back and abdominals. Mountain Climbers also target the glutes and legs, and indirectly, help to tone arms.

Technique:

Beginner/Intermediate: Using a stable surface, place your hands shoulder width or slightly wider apart, toes pointed toward the floor and legs straight, as shown in Photo 1. Bring your left knee toward your chest as far as possible, pause for a second or two, and then return to starting position (Photo 2). Switch to the right leg and repeat. Alternate in this fashion until you have completed 5 to 10 repetitions per leg. The number of sets performed depends on current strength. Engage the abdominals and low back and keep the hips from sagging toward the floor.

Advanced: Instead of elevating the body, Mountain Climbers can be performed on the floor. In this case, keep hands on the ground, abdominals engaged and quickly switch leg positions with no break between repetitions. Two variations are acceptable, either allowing the foot of the moving leg to touch the floor as legs are alternated, or, keeping the foot off the floor. All sets are performed to fatigue. Using advanced technique allows for building endurance and stamina in addition to core strength.

Tips:

For best results, be sure to bring the knee toward the chest using the fullest range of motion possible while still maintaining good form.

Mountain Climbers may be performed using a stability ball if better balance is a goal. In this case, the hands or the forearms rest on the ball while the legs are in motion. The smaller the stability ball used, the greater the degree of difficulty.

As an alternative to counting the number of repetitions, a fun challenge is to time each set to see how many seconds you are able to continue the exercise. Being able to add seconds as you get stronger is a great reminder of progress and helps to keep you motivated.

Not all exercises are right for everyone. If you have health concerns or an existing medical condition, talk to your doctor before beginning a strengthening program.

Although core exercises can be performed every day, if you are training with high intensity, it is best to allow a day of rest between working the same muscle groups to avoid the possibility of overtraining.


Reader Comments ...


Next Up in Health

Tuna, star of the Amazing Acro-Cats, dies of cancer
Tuna, star of the Amazing Acro-Cats, dies of cancer

The cowbell won't sound quite the same now that Tuna, the star of the Amazing Acro-Cats cat circus, has died.Happy Cats Haven posted the news Friday on its Facebook page: "To all our fans of Tuna and The Rock Cats and the Amazing Acro-Cats, it's with many tears that we let you know that Samantha Martin's star kitty Tuna crossed the Rainbow Bridge...
7 small changes that will have a big impact
7 small changes that will have a big impact

It’s only a few weeks into 2017, but you’ve already come to an uncomfortable and familiar realization. New Year’s resolutions result in more guilt and depression than achievement. Forget about the big aspirations for a transformational do-over. They don’t work. How about making some small changes today that eventually can have...
Let’s have a cheer for the Amherst Hamsters
Let’s have a cheer for the Amherst Hamsters

Amherst, a tiny college of 1,795 really smart scholars in Massachusetts, made news last year when the board of trustees voted to drop Lord Jeffs as its athletic teams’ unofficial mascot. Lord Jeffery Amherst, historians discovered, was not necessarily a nice person. The 18th century British general reportedly once suggested giving smallpox-infested...
Stark numbers show heroin’s local grip
Stark numbers show heroin’s local grip

An average of seven Montgomery County residents a day were treated for drug overdoses by emergency departments in 2016, and one person alone made eight trips to the ER. Eleven people were treated twice in the same day for overdoses. The stark figures — amassed largely due to a devastating heroin epidemic — are found in a new Public Health...
After a cesarean, some women can have a vaginal birth

Premier HealthNet is one of the largest groups of pediatrics, family medicine, internal medicine, and urgent care practices in southwest Ohio. For more information, go online to www.premierhealthnet.com/news. Birthing a baby can be a long, painful process, but for many women the experience fulfills a deep emotional longing as a new mom. A vaginal birth...
More Stories