I often enjoy trying to dissect an exercise to examine how it affects different parts of the body and how hand positions, feet separation, or any other variations can continually challenge the body. I am firmly convinced that if we alter exercises often, it keeps the body off balance and makes it adapt to different tensions and stresses. This morning I want to look only at the many ways we can adapt one simple cardio movement into almost 20 exercises that become more than cardio and stretching but can become firming and even muscle building movements.
Join me below as I expand on the diary from April 26th on the Plank Exercise.
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Let's Start with a very Simple Movement
As a kid, I had loads of energy. My Mom would often try to keep me busy on rainy days and out from under her feet so that she could get some work done around the house. She would bring in a bath mat (my first personal exercise mat) and ask me to march in place while swinging my arms. Lifting my knees high so that my thighs were above parallel to the floor. My arms would swing strongly opposite my legs. My left arm went back as my right knee lifted. Then it reversed. The cadence would vary. She would start me out slow, then average walking speed, and then more intensive as if a medium jog. I often could do this for 15 minutes until I was tired and then Mom knew I would grab a book to read, a puzzle to solve, or a coloring book with my crayons. Viola! I had exercised and was now ready to entertain myself and she could wash dishes or do the books for our family farm and grocery stores.
The very first segment of this video from Exhale Core Fusion shows you the movement. I watch these guys sometimes and they are always mindful of offering a variety of movements to incorporate cardio, muscle building/toning, and stretching. Again, only the first 45 seconds relates to Mountain Climbers but the rest of the video is a short segment of their programing on FitTV.
Now Let's Move Parts of this Movement to the Floor.
Notice that even in the upright position, Fred DeVito repeats his mantra of ears over shoulders, shoulders over hips. Even in the floor exercise of Mountain Climbers, it is important to maintain a strong core and be very aware of weaknesses in your lower back. The video connection below shows Mountain Climbers from a full horizontal position. It is the up position of the push-up or the full plank position as we discussed a couple of weeks ago. The reason I chose this video is that the model maintains a flat neutral spine throughout this exercise. You often see it performed incorrectly. Start slow as you alternate feet. Stress how high you can pull your knees up close to your chest. For those who may be balance challenged, you may want to drop the front foot/toes to the floor for just a second to add stability to the movement. I tried to embed the video into the diary but it didn't work for me. I'll continue to play with it to see if I can edit it in but for now use this LiveStrong Link to view a correct technique for a prone Mountain Climber.
Simpler Variations....
Thus far we have talked about only vertical knee raises and fully prone push-up style Mountain Climbers. There are a number of other options. Just alter the incline of the position. Work off a fireplace hearth, a stable chair, a kitchen counter, or a table. With the more upright positions, vary the workout by bringing the right knee to the left elbow. Try to keep your hips level but drive the knees to the opposite side and this challenges the external obliques.
If you are in the gym, you may see some working off the side of a workout bench since it is stable and a great height for cross-body climbers. Grab a swiss ball and assume a plank position and do them. It is not as stable so it will challenge the core and shoulders even more. For those more fit, grab a medicine ball and use it as the contact point for one or both hands. Some gyms provide access to valslides and this allows the movement of the knees and feet without the lifting. Basically, the feet/toes remain on the slides but because they move so easily, it allows you to move more quickly and creates more of a cardio workout.
This same principle of drawing your knees toward your chest is performed also in the prone position where you are on the floor on your back. Place your flat hands under the lower back and lift one leg at a time toward your chest. If this is too simple, lift both at the same time. Want more... lift you body upward so that most of the balance is on the upper back and shoulders. Hands will be wide to the sides to provide balance and lift. Now bicycle your legs as slow or as fast as your fitness level allows.
One Final Knee Lift....
I have a set of arm slings at home that I use sometimes when I'm feeling really energetic. The model here makes it look simple. Believe me, it is not. I can do 3-4 lifts with the rise in the hips like she wants but mostly, it is simply a leg lift. Even this is tough.
So we are at the beginning of a new week. Were there exercises that you did last week that challenged your body and that you think will help you in your quest for better fitness and health? Please share in the comments below. Thanks for reading!