Elevated Mountain Climber with Hands on a Chair
Starting Position
1. Place a chair against a wall for stability.
2. Stand facing the chair, then bend at the waist and place your hands firmly on the seat of the chair. Your hands should be slightly wider than shoulder-width apart.
3. Walk your feet back until your body forms a straight line from your head to your heels. Your legs should be extended, and your toes should be touching the ground.
Movement Instructions
1. Starting Position: Ensure your body is in a plank position, keeping your core engaged and your back straight.
2. Leg Movement: Lift your right knee towards your chest while keeping your left leg straight. This should create a contraction in your core and legs.
3. Return to Plank: Lower your right foot back to the starting position.
4. Alternate: Immediately lift your left knee toward your chest as you lower your right foot. Alternate legs in a smooth, continuous motion.
5. Breathing: Exhale when bringing your knee towards your chest and inhale as you return to the starting position.
Tips for Beginners
- Start slowly to master the movement, then gradually increase your speed.
- Keep your core tight throughout the exercise to avoid sagging in your lower back.
- Ensure your hands remain firmly on the chair to maintain stability.
- If the exercise feels too challenging, you can perform the movement more slowly until you gain strength.
Duration
- Aim for 30 seconds to 1 minute, resting for about 30 seconds before repeating for 2-3 sets.
Ensure that you maintain proper form throughout the exercise for maximum effectiveness and to prevent injury.
