Crawling is not what usually comes to mind when you are planning your next workout. Quadrupedal movements — using all four limbs — are usually overlooked by adults (except for those amazing Parkour athletes!). Crawling exercises are great! They are multi-joint movements that engage the entire body, working the core especially hard. Crawling trains your balance, coordination, strength and agility.
I make sure that I involve all of these exercises in my workouts. It makes it more fun for them as well, and they become more functional. Here are some crawling exercises that will challenge and train your muscles in different ways. You can try 10-12 rep-sets per exercise, and increase the number of sets as you progress.
— The writer is a celebrity fitness trainer.
Army Crawl
Begin in an elbow plank position. Pull yourself forward across the ground on your forearms, keeping the rest of your body in a strong plank. Your legs and feet do not move or assist in the forward motion.
Bear Crawl
Begin on your hands and knees. Lift your knees off the ground, balancing on your toes and keeping your hips low. Move one hand and the opposite knee forward simultaneously to pedal yourself forward.
Spiderman Crawl
Begin in a full (not elbow) plank position. Move one knee forward and to the outside of the elbow, shifting your weight forward while staying very low to the ground. Continue pulling yourself forward, aiming to place your forward foot right by your hands.
Crab Walk
Sit with your legs bent and slightly spread, feet on the ground. Place your hands on the ground behind you, fingertips facing forward. Lift your hips and butt off the ground, holding yourself up on your hands and feet. Then, pedal yourself forwards or backwards or you can even move from side-to-side.
Gorilla Crawl
Start standing with your feet wider apart than shoulder-width. Then bend over and place your hands on the ground in front of you. Shift your weight to your hands and then jump your feet forward outside your hands.
Once you’ve jumped, your feet close to outside your hands, place your hands in front of you. Do not stand up between reps. Keep your hips mobile to get your feet outside your hands.
