Top Crawling Exercises that Will Upgrade Your Workout Routine - GGP
Top Crawling Exercises that Will Upgrade Your Workout Routine

Top Crawling Exercises that Will Upgrade Your Workout Routine

Did you know that bear crawls are linked to a multitude of benefits? They can revolutionize your workout routine, maximizing your strength and challenging your balance and endurance.

That being said, we would like to introduce to you the main reasons you should implement bear crawl variations in your routine.

What Is Crawling and What Are Its Main Benefits?

Bear Crawl exercise for Increased Stability and Core Strength-min

A bear crawl workout engages the entire body, targeting the core and shoulder muscles in particular. Here are the main bear crawl exercise benefits:

Enhanced flexibility and core stability

Numerous people cope with flexibility issues. Surprisingly, these don’t occur as a result of a lack of tight muscle tissues, but rather because of a stability problem in the core. In other words, many people don’t have core stability, meaning that the nervous system restricts the range of motion of particular parts of the body. This is the body’s mechanism of defense.

So, by implementing crawling exercises in your fitness regimen, you can significantly boost your stability and flexibility. This equals better joint-range motion. The better you control your torso and spine, the more your nervous system will allow you to get into various positions.

Better coordination

The bear crawl exercise sharpens the coordination between the lower and upper body. This aspect plays a key role in every physical activity you engage in, no exception whatsoever.

Increased kinesthetic awareness

The bear crawl targets the central nervous system, boosting your kinesthetic awareness and core control. This benefit is genuinely notable, considering that the nervous system is the primary regulator that puts your body into movement.

So, in other words, if the nervous system senses instability, it will trigger you to stop, which prevents injuries.

Enhanced walking mechanics

Also, the stationary bear crawl is, to some extent, the foundation of the walking pattern. Typically, one takes at least 7,500 steps per day or even more. So, it’s fundamental to target your walking mechanics. Apart from that, the bear walk exercise aims at addressing certain problems in your walking pattern.

Bear Crawl exercise for Increased Stability and Core Strength

1. What Is Crawling and What Are Its Main Benefits

1. Beginner level: Crawl Baby

We could say that this is an entry-level exercise. So, if you’re coping with mobility restrictions, back pain, or other similar issues, you should start from here.

So, as the name of the exercise already states, you should support your body weight on your knees and arms. As you crawl forward, move the opposite hand and knee forward. Make sure your core is tight.

2. Beginner level: Bear Crawl Hold

Start on your hands and knees, tighten your core as you rise onto your toes. Distinct from the actual crawl, you won’t move forward. All you have to do is elevate your opposite foot and hand and make a brief pause.

3. Intermediate level: Bear Crawl Baby

Experts indicate that bear crawls target the shoulder flexion, anterior core, and many other muscle groups.

Start by lying on your hands and feet, as you elevate your knees off the ground. Get long through the spine, as you pack your shoulders and reach the chest forward. Make sure your knees are off the ground. This movement should be done slowly, as you move the opposite leg and arm concurrently.

4. Intermediate level: Bear Crawl Exercise Crossfit

Crossfit incorporates bear crawl exercises into their fitness circuits. The starting position is on all fours, as both hands and feet are in contact with the ground. Simply increase the speed as you move forward. You can check out this video.

5. Intermediate level: Bear Crawl with Hover

This is another intermediate level crawling exercise. The starting position is the same as for a regular bear crawl, and you add up a hover, with every repetition. We advise you to hold your breath during the hover for a boost of stability and balance.

6. Advanced level: Lizard Crawl

The lizard crawl is a challenging crawling workout routine. This variation relies entirely on both mobility and stability in the hips and shoulders. Many people cope with a reduced range of motion when it comes to their shoulders and hips. This exercise aims at addressing this problem.

So, begin in the bear crawl position. While you bring the foot forward, you should drop the chest and the hips so that they almost reach the ground. As opposed to simultaneously moving your foot and hand, you should move your foot first, and afterward your hand. Make sure you remain low to the ground during this exercise.

So, you should consider this type of routine, as the bear walk exercise benefits are quite notable. Now you know how to do a bear crawl, so you can start including several variations of this exercise and enjoy its unmatched fitness advantages.