Crab

The "Crab" exercise is a fantastic full-body movement that targets multiple muscle groups simultaneously. It resembles the way a crab moves, hence the name. This exercise primarily works the triceps, shoulders, glutes, and core, making it an excellent addition to any workout routine. To perform the Crab exercise, you start by sitting on the floor with your knees bent and feet flat on the ground. Next, place your hands on the floor behind you with your fingers pointing towards your feet. Lift your hips off the ground, engaging your glutes and core muscles. You should be on all fours, with your body forming a reverse tabletop position. From here, it's time to begin the movement. Push through your hands and feet, raising your right arm and left leg off the ground. Keep your arm and leg straight as you extend them. Then, return to the starting position and repeat the move on the opposite side, raising your left arm and right leg. The key is to maintain proper form and engage the targeted muscles throughout the exercise. The Crab exercise not only strengthens and tones your muscles but also enhances your overall mobility and stability. Incorporating it into your regular workout routine can improve your functional movements and athletic performance. Remember to start with a few repetitions and gradually increase as your strength and comfort level improve. Consult with a fitness professional or a physician before adding any new exercise to your routine, especially if you have any pre-existing health conditions or injuries.

Instructions

• 1. Start by sitting on the floor with your legs extended in front of you and your feet flat on the ground.
• 2. Place your hands slightly behind your hips with your fingers pointing towards your feet.
• 3. Press through your hands and lift your hips off the floor, coming into a reverse tabletop position.
• 4. Walk your feet and hands away from each other, creating a 'crab' shape with your body.
• 5. Engage your core and squeeze your glutes as you lift one arm and the opposite leg off the ground.
• 6. Return them back to the floor and repeat with the opposite arm and leg.
• 7. Continue alternating sides and perform the desired number of repetitions or time.
• 8. To finish the exercise, slowly lower your hips back down to the starting position and release your hands from behind you.

Tips & Tricks

• Maintain proper form throughout the exercise to effectively engage the muscles.
• Engage your core and squeeze your glutes for stability and control during the movement.
• Warm up your wrists and shoulders before performing the exercise for added flexibility.
• Focus on breathing deeply throughout the movement to enhance oxygen flow and maintain energy levels.
• To increase difficulty, try performing the exercise on an unstable surface like a Bosu ball.
• Gradually increase the duration and intensity of your crab exercise sessions to progress over time.
• Incorporate variation into your workouts by adding weight resistance or performing the exercise with one leg lifted.
• Ensure you have enough space for your crab exercise to avoid any collisions with objects or furniture.
• Listen to your body and take rest days as needed to prevent overtraining and allow for proper muscle recovery.
• Remember to cool down and stretch after your workouts to prevent muscle tightness and improve flexibility.