Mlimbaji – Nguvu
Learn how to do Mlimbaji – Nguvu with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Mlimbaji – Nguvu is a No equipment exercise that primarily targets the Abs, with secondary activation of the Hip Flexors, Shoulders, Chest, Triceps, Quadriceps. It has a MET value of 8, meaning a 70kg person burns approximately 280 calories in a 30-minute session..
How to Do Mlimbaji – Nguvu
A dynamic core and cardio movement performed from a high plank position, alternating knee drives toward the chest.
💡 Instructions:
Start in a high plank position with hands under shoulders and body in a straight line.
Engage your core and keep hips stable.
Drive one knee toward your chest without letting your hips rise.
Quickly switch legs in a running motion.
Maintain a steady rhythm while keeping your upper body stable.
⚠️ Common mistakes:
Lifting hips too high during the movement.
Letting shoulders drift behind hands.
Shortening the range of motion by not bringing knees far enough forward.
Allowing the core to relax, causing lower back sagging.
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Start Free TrialMuscles Worked by Mlimbaji – Nguvu
Equipment
- No equipment
Calories Burned Doing Mlimbaji – Nguvu
Calorie Calculator
MET 8Calories = MET × weight (kg) × time (hours)
Quick Facts: Mlimbaji – Nguvu
- Type
- No equipment exercise
- Primary muscle
- Abs
- Secondary muscles
- Hip Flexors, Shoulders, Chest, Triceps, Quadriceps
- MET value
- 8
- Calories (30 min, 70kg)
- ≈ 280 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Mlimbaji – Nguvu
What muscles does Mlimbaji – Nguvu work?
Mlimbaji – Nguvu primarily targets the Abs, with secondary engagement of the Hip Flexors, Shoulders, Chest, Triceps, Quadriceps.
How do you do Mlimbaji – Nguvu correctly?
A dynamic core and cardio movement performed from a high plank position, alternating knee drives toward the chest. 💡 Instructions: Start in a high plank...
Is Mlimbaji – Nguvu good for beginners?
Mlimbaji – Nguvu has a MET value of 8, indicating a high intensity exercise best suited for intermediate to advanced athletes.
What equipment do you need for Mlimbaji – Nguvu?
Mlimbaji – Nguvu requires: No equipment.
What are the benefits of Mlimbaji – Nguvu?
Mlimbaji – Nguvu strengthens the Abs, engages the Hip Flexors and Shoulders and Chest and Triceps and Quadriceps.
What exercises are similar to Mlimbaji – Nguvu?
Similar exercises to Mlimbaji – Nguvu include Crunch ya kushuka, Twist ya Kirusi na dumbbell, Dumbbell Turkish Get-Up, Crunch yenye uzito wa dumbbell.
Is Mlimbaji – Nguvu better than Crunch ya kushuka?
Both Mlimbaji – Nguvu and Crunch ya kushuka target the Abs. Choose based on your available equipment and training goals.
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