Bear crawl
Also called crawl
- Works
- Deep trunk · transversus abdominis
- Front of the shoulder · anterior deltoid
- Front of the thigh · quadriceps
- Heart and lungs · cardiovascular system
- Needs
- No equipment
Setup
Kneel on all fours with hands under shoulders and knees under hips. Lift your knees a few centimetres off the floor.
Steps
- Move one hand and the opposite foot forward a short step.
- Then the other hand and foot.
- Keep your back flat and your knees low.
- Crawl forward and back for the time you chose.
Breathing
Breathe in a steady rhythm. At an easy pace you can still say a short sentence.
Where you feel it
In your shoulders, stomach and thighs.
Common mistakes
- Lifting the hips high.
- Taking big steps.
When to stop
Stop if you feel sharp pain, pain in a joint, dizziness or numbness.