Mlimbaji
Learn how to do Mlimbaji with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Mlimbaji is a No equipment exercise that primarily targets the Abs, with secondary activation of the Hip Flexors, Shoulders, Chest, Triceps. It has a MET value of 7.5, meaning a 70kg person burns approximately 263 calories in a 30-minute session..
How to Do Mlimbaji
Starting in a high plank position, drive your knees forward alternately toward your chest in a controlled motion while keeping your core engaged.
💡 Instructions:
Begin in a high plank with hands directly under shoulders, body in a straight line.
Engage your core and keep your hips stable.
Bring your right knee toward your chest, keeping your foot off the floor.
Return to the starting position and repeat with the left knee.
Continue alternating legs at a steady, controlled pace.
⚠️ Common mistakes:
Raising hips too high.
Dropping the lower back.
Moving too fast and losing form.
Not bringing the knee far enough toward the chest.
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Start Free TrialMuscles Worked by Mlimbaji
Equipment
- No equipment
Calories Burned Doing Mlimbaji
Calorie Calculator
MET 7.5Calories = MET × weight (kg) × time (hours)
Quick Facts: Mlimbaji
- Type
- No equipment exercise
- Primary muscle
- Abs
- Secondary muscles
- Hip Flexors, Shoulders, Chest, Triceps
- MET value
- 7.5
- Calories (30 min, 70kg)
- ≈ 263 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Mlimbaji
What muscles does Mlimbaji work?
Mlimbaji primarily targets the Abs, with secondary engagement of the Hip Flexors, Shoulders, Chest, Triceps.
How do you do Mlimbaji correctly?
Starting in a high plank position, drive your knees forward alternately toward your chest in a controlled motion while keeping your core engaged. 💡...
Is Mlimbaji good for beginners?
Mlimbaji has a MET value of 7.5, indicating a high intensity exercise best suited for intermediate to advanced athletes.
What equipment do you need for Mlimbaji?
Mlimbaji requires: No equipment.
What are the benefits of Mlimbaji?
Mlimbaji strengthens the Abs, engages the Hip Flexors and Shoulders and Chest and Triceps.
What exercises are similar to Mlimbaji?
Similar exercises to Mlimbaji include Crunch ya kushuka, Twist ya Kirusi na dumbbell, Dumbbell Turkish Get-Up, Crunch yenye uzito wa dumbbell.
Is Mlimbaji better than Crunch ya kushuka?
Both Mlimbaji and Crunch ya kushuka target the Abs. Choose based on your available equipment and training goals.
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