Tenglow
Core
How to do the slow mountain climber
The slow mountain climber is a plank-position move where you drive your knees toward your chest one at a time, mainly working the abs and hip flexors.
How do you do it?
- Start in a high plank with your hands under your shoulders.
- Make a straight line from your head to your heels.
- Draw one knee toward your chest.
- Return it and switch legs.
- Move with control and keep your hips level.
Breathing: Breathe steadily, in and out in a rhythm that matches your pace.
What are the common mistakes?
- Letting your hips bounce up and down. Brace your abs and keep your hips level.
- Rushing the pace. Slow down so each knee drive is controlled.
How can I make it easier or harder?
Easier
Hands on a counter or sofa
Harder
Speed up with control
How does it work in Tenglow?
The slow mountain climber is a main-block move. The timer runs 30 to 45 seconds of work and 10 to 30 seconds of rest, and the app shows an easier and a harder option. No equipment needed.
Raise your hands onto a counter if your wrists or shoulders tire, and stop if you feel sharp pain. This is general fitness information, not medical advice.
Questions about the slow mountain climber
Why are these called slow mountain climbers?
The pace is slowed down so you stay in control. Slower knee drives keep your hips steady and make the abs work harder. You can speed up with control as the harder option, but only if your form holds.
How do I make mountain climbers easier?
Put your hands on a counter or sofa so the angle is higher, which takes load off your arms and core. Moving slowly also helps. Build up to the floor version as it feels comfortable.
Related exercises
Photos: Free Exercise DB, public domain (The Unlicense).