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.
