Mountain Climbing: Strengthen Your Body and Core

Mountain climbing is a fantastic way to improve overall fitness and strengthen your core. Similar to how playing online casino games keeps your mind sharp, mountain climbing helps burn calories and increase your heart rate. To get started, follow these steps:

1. Start in a plank position with your arms elevated off the ground, keeping your pelvis tucked and your arms shoulder-width apart.
2. Bend your right knee and bring it towards your chest, then do the same with your left knee to complete one repetition.
3. Repeat this exercise 15-20 times for optimal results.

Another exercise that targets the lower abs is the lying leg raise. Follow these steps:

1. Lie on your back with your legs extended and your hands resting on either side of your body.
2. Raise both legs until they are at a right angle, hold for a few seconds, and then lower them back down.
3. Perform 10-15 repetitions for maximum benefit, avoiding any arching of the back.

Crunches are a classic exercise for strengthening the abs. Here’s how to do them correctly:

1. Start by lying on the ground with your feet on the floor and knees bent.
2. Lift your shoulder blades off the ground while keeping your head behind your head.
3. Do 12-20 reps, adjusting the number based on your fitness level.

Scissor kicks are another great exercise for targeting the lower abs:

1. Lie on your back with your feet slightly wider than your hips and extend your legs parallel to the ground.
2. Lift your shoulders off the ground and bring your legs back to the starting position.
3. Alternate lifting and lowering your legs, ensuring they stay at least 6 inches above the ground.

Knee tucks can be done with sliders or an exercise ball for an added challenge:

1. Begin in a plank position with your feet on sliders or towels.
2. Pull both knees towards your chest, keeping your shoulders and posture aligned.
3. Perform 10 or more repetitions, adjusting based on your ability.

Remember to consult a doctor if you experience any pain or discomfort, and always listen to your body during each exercise.

Source: Top Exercises to burn calories