Mountain-Climber Bridge

Bridge Mountain Climber Instructions

Starting Position

1. Begin in a Plank Position: Start on your hands and toes, with your body in a straight line from head to heels. Your hands should be shoulder-width apart and directly below your shoulders. Ensure your core is engaged, and your body is aligned.

2. Transition to Bridge: Lower your hips towards the ground, bending your knees slightly. Keeping your hands planted, lift your hips to form a bridge position. Your body should form a straight line from your shoulders to your knees.

Movement

1. Mountain Climbers:

• From the bridge position, shift your weight onto your hands as you lift one knee towards your chest. Keep your core tight and maintain your balance.

• Quickly switch legs, bringing the other knee towards your chest while extending the first leg back to the starting plank position.

• Continue alternating legs in a controlled, quick manner, as if you are running in place.

Key Tips

• Maintain a steady rhythm and avoid letting your hips sag.

• Keep your shoulders relaxed and avoid straining your neck.

• Focus on using your core muscles to stabilize your body while performing the movement.

Ending Position

• Conclude the exercise by returning to the starting plank position.

• Rest and repeat for several sets, based on your fitness level.

Repetitions

• Aim for 10-15 repetitions per leg, or perform for 30-45 seconds.

Safety Precautions

• If you feel discomfort in your back or any joints, modify the movement by lowering your knee to the mat or reducing the speed of your repetitions.