Try the bear crawl for an awesome total-body workout that gets your heart rate going. You might be surprised how well this works your body from head to toe. The bear crawl is also a great brain activity because you’re moving opposite sides of your body in coordination with each other.
While this exercise is “simple,” it is not easy. It’s going to work your shoulders, core, and legs, as well as your cardiovascular system.
But the best part is that you’ll get to enjoy feeling like a kid again, playing around while doing an exercise that strengthens your body and realigns your posture. So have fun!
How to Do the Bear Crawl
- Get down onto your hands and knees.
- Raise your knees off the ground by lifting your hips up and back into a piked position, bringing your hips as far back as you can.
- Place an arch in your lower back by tilting the top of your hips down toward the ground (making your tailbone kick up).
- Crawl forward by moving your opposite hand and foot, i.e. right hand and left foot, left hand and right foot.
- Keep your knees in line with your hips, as if you were bringing your knee to your chest.
- Start with 1 set of 20 reps and work up to 3 sets over time.
Things to watch out for:
- Don’t let your hips sway side to side.
- Don’t let your knees flare out to the sides.