Bill Daniels demonstrates a crawling exercise that builds core strength and burns calories. The progression starts from a quadruped position with single limb lifts, moves to opposite arm-leg diagonals, and advances to a full crawl across the floor.
Hi, I'm Bill, owner of beyondfitnessonline.com. If you haven't already, please don't forget to subscribe to this channel and you'll get all my updates every Friday. Now, today what I'm going to talk to you about is a core exercise that helps incorporate all of your core strength and all of your limb strength, your arms and your legs, together so that you can get maximal strength from your body. This is also a really good calorie burner, so you're going to burn a lot of calories, a lot of energy, and help you to lose weight that way as well. Now, this exercise sounds really silly. It's crawling. We're going to literally crawl on the floor, but I'm going to teach you how to do it right today. Now, most people, when they're learning to walk, crawl first, but there is a small percentage of people that go right from laying on the ground to standing up and walking as a child. When that happens, this tends to be a very missed piece of your neurodevelopment and can actually make a big difference in your core strength growing up. But the good news is it's never too late to learn. So we're going to jump right into that right now.
So what you're going to start with is getting yourself into a quadruped position. Your hips are right over your knees, your shoulders are right over your hands, and then you're going to just lift one arm or one leg off the ground just about an inch. And you can alternate those, or if it's more difficult for you to do the hands or the legs, you can stick specifically to those. From there, you would start to progress that into alternating the opposite arm and the opposite leg. This begins that crawling pattern, as you can see here. From there, you're going to go into a stabilization portion. You're going to lift your knees off the ground about an inch and just hold it. Hold this for as long as you can. That's going to build some strength. Once you've got that down, then you can go here to alternating your feet and hands again, and then again progress the same way with doing opposite arm and opposite leg at the same time. Once you've got that down, you can start to get mobile and actually crawl right down the lane there.
I hope that you find this helpful. Let me know how it went for you in the comments below, and if you need more information, check out my channel. You can subscribe. I post new stuff every week, and until next time, live healthy.
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