Crawling

Full-body movement pattern exercise where you move forward or backward in a hand-and-foot position, building shoulder and core strength while improving coordination.

Instructions

1. Start in a plank position with your hands directly under your shoulders and your feet together.
2. Lower your hips slightly so your body forms a straight line from head to feet.
3. Begin moving forward by moving your right hand forward, then your right foot, followed by your left hand and left foot.
4. Maintain a rigid plank position throughout; keep your hips level with your shoulders.
5. Continue crawling forward for the prescribed distance or time.
6. You can also crawl backward by reversing the movement pattern.

Tips

• Keep your core engaged and your hips level with your shoulders throughout the movement.
• Move hands and feet in a coordinated pattern to maintain balance.
• This exercise builds shoulder stability, core strength, and coordination.
• Start slowly to establish proper form before increasing speed.
• Can be performed forward, backward, sideways, or in various patterns for variety.
• Maintain steady breathing; avoid holding your breath.
• This exercise is excellent for warm-ups, conditioning, or agility work.
• Progress by increasing distance, speed, or by adding directional changes.