The last thing you might think of when it comes to exercise is crawling. It seems like an easy thing to do, but crawling exercises are functional body weight movements that can improve core strength, coordination and mobility, according to Jeffrey Beck, exercise specialist with the Intermountain Medical Center Heart Institute in Murray. Beck recommends that you complete the following crawling exercise routine twice per week and you will start noticing enhancements in your overall health and wellness.
1) Gorilla Crawl: Start standing with your feet wider than shoulder width apart, then bend over and reach your hands out on the ground in front of you. Shift your weight forward to your hands and then jump your feet forward outside your hands. Once you've jumped your feet close to outside your hands, you will reach your hands out again and repeat the motion. Do this continuously for 30-60 seconds, rest for 30 seconds and repeat. Complete three times.
2) Crab Crawl: Sit on your butt with your knees bent and feet flat on the ground. Place your hands behind you on the ground. Lift your butt up off the ground and step your right hand forward toward your hip as you step your left leg out in the front. Then step with your right foot and left hand. Move forward as far as you can and then reverse the motion to travel backwards. Do this continuously for 30-60 seconds, rest for 30 seconds and repeat. Complete three times.
3) Plank Walk: Set up in a high plan position from your hands and toes maintaining a straight line with your body. Take a small step forward with your right hand and left foot. Then your left hand and right foot. Go forward as far as you can and then reverse the motion to travel backwards. Do this continuously for 30-60 seconds, rest for 30 seconds and repeat. Complete three times.