exercises

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Spider Crawl

SWEAT sweat.com

How to: Spider Crawl

Primary Muscles Used:Legs, Abs, Arms, Shoulders, Chest

Trainer:Kelsey Wells

  1. Place both hands on the mat slightly further than shoulder-width apart, feet together on the mat behind you while resting on the balls of your feet. While maintaining a neutral spine, bend your elbows and lower your torso towards the mat until your arms form two 90-degree angles. This is your starting position.
  2. Take a big step forward with your left hand and right foot at the same time, bringing your knee out to the side so that it almost touches your right elbow, rotating your torso slightly. Ensure that your abdominals remain engaged and that your torso remains parallel with the floor.
  3. Take a big step forward with your right hand and left foot at the same time, bringing your knee out to the side so that it almost touches your left elbow, rotating your torso slightly. Once again, ensure that your abdominals remain engaged and that your torso remains parallel with the floor. Continue alternating between left and right for the specified number of repetitions, inhaling for two steps and exhaling for two steps.

Alternative Exercises for Arms

* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.

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