How to: Bear Crawl
Primary Muscles Used:Abs
Exercise Families:Trunk Anti-Extension
- Starting on all fours on a yoga mat, ensure that your knees are below your hips and your hands are below your shoulders. Set your spine in a neutral position and draw your shoulder blades down and back. Tuck your toes and lift your knees off the mat, resting on the balls of your feet. This is your starting position.
- Take a small step forward with your left foot and right hand at the same time, ensuring that you keep your abdominals engaged to help minimise torso movement and that your torso remains parallel to the floor.
- Take a small step forward with your right foot and left hand at the same time, once again, ensuring that you keep your abdominals engaged to help minimise torso movement and that your torso remains parallel to the floor. Continue alternating between left and right for the specified number of repetitions, inhaling for two steps and exhaling for two steps. Complete half of your repetitions moving forward and the other half moving backward.
Alternative Exercises for No Equipment
* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.