Fit for climbing

4 series | 12 repetitions per exercise

1 LEG LOWERS

Leg lowers are great for training the straight abdominal muscles.

Execution:

• Supine position
• Press your lower back firmly against the floor
• Tighten your abdominal muscles
• Move your legs up and down (simpler version: bend your legs)
• Slow and controlled execution

IMPORTANT: Only lower your legs as far as you can without lifting your lower back off the floor and creating a hollow back.

2. bicycles

Bicycles work the lateral and lower abdominal muscles.

Execution:

• Supine position
• Tighten the abdominal muscles
• Lower back remains on the floor
• Tighten your knees alternately
• Turn your upper body diagonally in towards your knees

IMPORTANT: Carry out the exercise slowly and avoid using your legs to gain momentum. The lower back should not lift off the floor during the exercise.

3. y-extensions

This exercise strengthens the shoulder muscles.

Execution:

• Prone position
• Tighten the abdominal muscles
• Bring your shoulder blades together with your arms outstretched
• Keep your legs on the floor

IMPORTANT: Try to keep the tension in your back throughout the exercise.

4th Mountain Climbers

Climbing also requires good stamina. The Mountain Climbers are great for getting the cardiovascular system going and training the core at the same time.

Execution:

• Push-up position
• Back straight, avoid a hunched back
• Keep tension in your stomach
• Alternately pull your knees up towards your elbows as quickly as possible

IMPORTANT: Keep your back as straight and parallel to the floor as possible and try to maintain tension in your upper body throughout the exercise.

5. mobilisation

Finish with a mobilisation exercise to keep the shoulders supple and flexible.

Execution:

• Bend your knees slightly
• Upper body straight
• Stretch your arms forwards and backwards (make a fist or hold tennis balls in your hands)

IMPORTANT: Perform slowly and in a controlled manner.