When was the last time you crawled on the floor like a child? Believe it or not, crawling isn’t just for toddlers. This simple, primal movement is making a huge comeback in the fitness world. Why? Because crawling exercises are an incredible way to build strength, improve coordination, and challenge your entire body without any fancy equipment. Ready to unleash your inner child and discover the benefits of crawling exercises? Let’s dive in!
What Are Crawling Exercises?
Crawling exercises are movements that mimic the way we naturally crawled as babies. These exercises focus on engaging multiple muscle groups at once, improving your core stability, mobility, and overall strength. From the bear crawl to plank crawls, these moves are deceptively simple yet highly effective.
As they say, “Sometimes, going back to basics is the best way forward.” Crawling exercises bring us back to our roots, helping us build functional strength that benefits everyday life.
Why Women Should Include Crawling Exercises in Their Routine
1. Full Body Engagement
Crawling exercises are a full body workout in disguise. Whether you’re doing a bear crawl or a plank crawl, you’ll engage your arms, legs, core, and even your back muscles.
2. Improves Core Strength
Your core is your body’s powerhouse, and crawling poses demand constant engagement of these muscles. A stronger core leads to better posture, reduced back pain, and improved overall stability.
3. Boosts Coordination and Balance
Crawling requires coordination between your hands and feet, making it a great exercise for improving body awareness and balance.
4. Accessible Anywhere
No equipment? No problem. Crawling exercises can be done at home, in the park, or even in your living room. All you need is some space and a willingness to get moving.
5. Burns Calories and Builds Endurance
Crawling might look easy, but it’s a calorie-torching workout that challenges your endurance. Incorporate it into your routine, and you’ll notice an improvement in both strength and stamina.
Top Crawling Exercises for Women
1. Bear Crawl Exercise
The bear crawl is a classic crawling pose that targets your shoulders, arms, core, and legs.
How to Do It:
- Start on all fours with your hands under your shoulders and knees under your hips.
- Lift your knees slightly off the ground, keeping your back flat.
- Crawl forward by moving your opposite hand and foot simultaneously.
- Keep your movements controlled and your core engaged.
Tips:
- Avoid letting your hips sag or rise too high.
- Start with short distances and gradually increase as you get stronger.
2. Plank Crawl
The plank crawl is a dynamic variation of the traditional plank, combining core stability with movement.
How to Do It:
- Start in a high plank position with your hands under your shoulders and your body in a straight line.
- Move one hand and the opposite foot forward, then repeat with the other side.
- Crawl forward for a few steps, then reverse the movement to return to your starting point.
Benefits:
- Strengthens your core, shoulders, and legs.
- Improves coordination and balance.
3. Leopard Crawl
The leopard crawl is a low-to-the-ground movement that challenges your entire body.
How to Do It:
- Begin on all fours with your knees barely hovering above the ground.
- Crawl forward by moving your opposite hand and foot simultaneously, keeping your body low.
- Focus on small, controlled movements and keep your core tight.
Why It’s Effective:
This crawling pose targets your abs, arms, and legs while improving your mobility and flexibility.
4. Sideways Bear Crawl
Add variety to your routine with the sideways bear crawl, which emphasizes lateral movement.
How to Do It:
- Start in the same position as the bear crawl.
- Instead of moving forward, step your hand and opposite foot to the side.
- Continue crawling sideways, then switch directions.
Benefits:
- Works your obliques and shoulders.
- Improves lateral stability and mobility.
5. Crab Crawl
The crab crawl is a fun and challenging exercise that targets your arms, shoulders, core, and glutes.
How to Do It:
- Sit on the floor with your hands behind you and your feet flat on the ground.
- Lift your hips off the ground and crawl backward using your hands and feet.
- Keep your hips elevated and your movements controlled.
Pro Tips:
- Start slow to get the hang of the movement.
- Use this as a finisher to really challenge your endurance.
Creating a Crawling Exercises Routine
Ready to give crawling exercises a try? Here’s a simple routine to incorporate into your fitness plan:
20-Minute Crawling Circuit:
- Warm-Up (5 minutes): Light jogging or dynamic stretches to prepare your muscles.
- Bear Crawl (2 minutes): Focus on form and controlled movements.
- Plank Crawl (2 minutes): Keep your core tight and maintain a steady pace.
- Leopard Crawl (2 minutes): Stay low and move with precision.
- Sideways Bear Crawl (2 minutes): Alternate sides for a balanced workout.
- Crab Crawl (2 minutes): Push yourself to keep your hips elevated.
- Cool Down (5 minutes): Stretch your shoulders, arms, and legs to relax your muscles.
Repeat the circuit 2-3 times for a longer workout, or adjust the duration based on your fitness level.
Tips for Success with Crawling Exercises
- Focus on Form: Proper form is key to avoiding injuries and maximizing the benefits of crawling exercises.
- Start Slow: If you’re new to crawling, begin with short sessions and gradually increase the intensity and duration.
- Pair With Other Workouts: Combine crawling exercises with cardio or strength training for a well-rounded routine.
- Have Fun: Remember, exercise doesn’t have to be serious all the time. Embrace the playfulness of crawling and enjoy the process.
Final Thoughts on Crawling Exercises
Crawling exercises might look simple, but they’re a powerhouse of benefits for your body and mind. By incorporating moves like the bear crawl, plank crawl, and crab crawl into your routine, you’ll build strength, improve coordination, and feel more confident in your fitness journey.
As the saying goes, “The best workouts are the ones that make you feel strong and happy.” So, clear some space, get down on the floor, and rediscover the joy of movement with crawling exercises. Your body will thank you!