The bear crawl exercise is a dynamic and challenging full-body workout that can help to improve your strength, balance, coordination, and endurance.
In this article, we will dive into the benefits, body parts targeted, equipment needed, steps to do it correctly, common mistakes to avoid, and why you should include it in your workout routine.
Benefits of the Bear Crawl Exercise
The bear crawl exercise is a functional movement that targets multiple muscle groups at once, including your core, shoulders, hips, and legs. By engaging these muscles, this exercise can help to improve your posture, stability, and mobility.
It can also enhance your cardiovascular fitness and help you burn a lot of calories.
What Body Parts are Impacted by the Bear Crawl Exercise?
This exercise targets your core muscles, including your abs and lower back, as well as your shoulders, chest, triceps, quads, and glutes.
By working these muscles together, the bear crawl exercise can provide a comprehensive workout that challenges your entire body.
Equipment You Need to do the Bear Crawl Exercise
The great thing about this exercise is that you don’t need any major equipment, just a yoga mat. All you need is some open space and a willingness to get down on all fours and crawl like a bear!
Steps for Doing the Bear Crawl Exercise
Step 1: Get down on all fours and place your hands directly under your shoulders with your knees under your hips.
Step 2: Lift your knees slightly off the ground, and crawl forward by moving your opposite hand and foot simultaneously. Your movements should be slow and deliberate, and your core should be engaged throughout.
Step 3: Continue crawling forward for a set distance or time before reversing and crawling backward.
Step 4: Repeat for several sets, rest as needed, and challenge yourself by increasing your distance or speed.
The video below demonstrates how to perform this exercise correctly, so let’s get crawling!
Mistakes to Avoid
To get the most out of this exercise and avoid injury, it’s essential to maintain proper form and avoid common mistakes, such as:
Arching your back: Keep your back straight and your core engaged throughout the movement to avoid straining your lower back.
Raising your hips: Your hips should remain level with your shoulders throughout the exercise to maintain proper form and engage your core muscles.
Moving too fast: This exercise should be slow and deliberate to maximize its benefits and avoid injury.
Conclusion
The bear crawl exercise is an effective and challenging full-body workout that can help to improve your strength, balance, coordination, and endurance.
It’s also a fun and engaging exercise that can spice up your workout routine and keep you motivated.
So, get down on all fours and start crawling your way to a stronger, healthier you! And, if you’re looking for a challenging exercise, try the Dumbbell Pistol Squats Exercise.
