Abs & core
Slow Mountain Climbers
Mountain climbers done slowly, one knee in at a time with a pause, and no jumping. Taking out the speed turns them into a core move.
- Works
- Core, hip flexors, front shoulders
- Equipment
- No equipment
- Load
- Bodyweight
How to do it
- 1Start in a high plank with your hands under your shoulders and your body in a straight line.
- 2Brace your abs, then slowly draw one knee in toward your chest.
- 3Pause for a second, then step that foot back to the plank.
- 4Do the same with the other knee. Keep alternating at a slow, steady pace.
Cues
- Hips level, back flat.
- Knee in, pause, step back.
- Push the floor away so your shoulders stay strong.
Common mistakes
- Hips piking up. Keep your hips in line with your shoulders as the knee comes in.
- Rushing. This version is about control. Slow down and pause with your knee in.
- Hips sagging. Squeeze your glutes and brace your abs so your lower back doesn't dip.
Easier
Put your hands on a bench, couch or wall to take some weight off your arms.
Harder
Hold each knee in for 2 to 3 seconds, or pick up the pace into regular mountain climbers.
Try it: 3 rounds of 30 seconds on and 15 seconds off.
Do slow mountain climbers work your abs?
Yes. Going slow takes out the bounce, so your abs have to hold your hips still while each knee moves. Fast mountain climbers work more like cardio, slow ones more like core strength.
