Bear Crawl (low hip)

The Bear Crawl (low hip) is a unique and effective exercise that targets multiple muscle groups in your body while also enhancing your overall stability and coordination. This exercise is inspired by the movement pattern of bears, and it can be a fun and challenging addition to your workout routine. The Bear Crawl (low hip) involves getting down on all fours, with your knees hovering just above the ground. From this starting position, you will move forward by crawling using your arms and legs, while keeping your hips low to the ground. Your body moves in a coordinated manner, as if you are crawling through a narrow space. This exercise primarily engages your core muscles, including your abs, obliques, and lower back, as they work to stabilize your body throughout the movement. Additionally, the Bear Crawl (low hip) also targets your upper body, including your shoulders, chest, and arms, as you rely on your arms to propel your body forward. Your quadriceps, hamstrings, and glutes also play a crucial role in executing this exercise, making it a full-body workout. By incorporating the Bear Crawl (low hip) into your fitness routine, you can improve your core strength, enhance your overall stability, and even burn calories. It is a challenging exercise that requires control and focus, helping to improve your mind-body connection. So, unleash your inner beast and try the Bear Crawl (low hip) for a unique and engaging workout experience.

Instructions

• Start in a tabletop position on the floor, with your hands directly under your shoulders and your knees directly under your hips.
• Engage your core and lift your knees a few inches off the ground.
• Keeping your back straight and hips lowered, begin moving your left hand and right foot forward simultaneously, followed by your right hand and left foot.
• Continuing this alternating pattern, crawl forward by taking small steps with your hands and feet.
• Remember to keep your core engaged and your hips low throughout the movement.
• Continue crawling forward for a designated distance or for a set amount of time.
• To reverse the movement and crawl backward, simply change the direction of your hand and foot movements.
• You can also incorporate variations like lateral bear crawls or bear crawl push-ups for added challenge.
• Remember to breathe steadily and maintain proper form throughout the exercise.

Tips & Tricks

• Engage your core throughout the exercise to maintain stability and control.
• Focus on keeping your hips low, maintaining a straight line from your head to your heels.
• Keep the movement slow and controlled to fully activate your muscles.
• Breathe deeply and rhythmically to maintain a steady flow of oxygen to your muscles.
• Wear proper footwear with good traction to prevent slipping.
• Gradually increase the distance or time you spend performing the bear crawl to challenge your muscles and improve endurance.
• Ensure you have enough space to perform the exercise safely and without obstructions.
• If performing the exercise on a hard surface, consider using knee pads or a yoga mat for added comfort.
• Listen to your body and modify the exercise if you feel any pain or discomfort.
• Always warm up before attempting the bear crawl to prepare your muscles for the movement.