Mountain Climbers
Best for: Targeting the transverse abdominis.
Starting position: Assume a plank position, ensuring a flat back.
Steps:
- Maintain a neutral spine, bringing the right knee toward the chest, then returning to the starting position.
- Repeat the movement with the left knee, alternating between legs.
- Maintain a tight core throughout the exercise.
- Perform ten reps with each leg for three sets.
Mountain climbers target the transverse abdominis, promoting core strength and stability. Their versatility makes them suitable for various fitness levels.
Squat/Squat-Jump
Target Muscle Groups: Quadriceps, Hamstrings, Glutes.
Starting Position (Squat): Stand with feet shoulder-width apart.
Steps (Squat):
- Lower the body by bending your knees and hips as if sitting back in a chair.
- Keep weight on heels and chest up, then return to the standing position.
Starting Position (Squat-Jump): Similar to a regular squat.
Steps (Squat-Jump):
- Perform a squat as described above, then explosively jump upwards, extending the body fully before landing softly.
- Perform ten reps with each leg for three sets.
Squats and squat jumps provide an effective lower-body workout, enhancing strength and flexibility. The combination caters to both muscle-building and cardiovascular fitness.
Disclaimer: The content provided on AR Health Network is for informational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition. Reliance on any information provided by AR Health Network is solely at your own risk.
