What will be the newest craze for the new year? According to some experts, it is crawling!
Crawling involves floor work which uses the weight of the body and most of us have had experience with this new trend although for some of it it has been a few years. In fact, some fitness classes have been incorporating this movement into the routine.
Crawling is an isometric move, which means that you are working hard to hold a position under repeated tension. This helps not only with your overall strength but also endurance and core stability.You can do many different types of crawls from the standard baby crawl to the bear crawl which mixed a superman pose and involves more balance and control of the body.
How to start: It is best to start with the Baby Crawl – Basically the same movement as you would have done as a child. Hand’s centered and hip-width apart, making sure your hands are aligned with your knees and crawling forwards and then backward, with a neutral spine. After performing a few back and forth, engage your core and try lifting your knees slightly, hovering them above the ground a few inches, but in the same position. Repeat this move forwards, and then backward, while ensuring your form is correct and your weight is equally distributed, and your pelvis is aligned and doesn’t twist.
The Bear Crawl: Think of the bear crawl like a traveling plank, with movements like a black bear. You have to maintain the same rigid, neutral torso you would while in a plank position, but now you’re moving forward, backward, and side-to-side. As your arms and legs move, the more than two dozen muscles in your core must resist the urge to rotate and flex. If you do this often enough, you’ll soon notice more stability, strength, and power in everything you do.
Written by: Robert Blair; Staff Writer
ROBERT BLAIR is the Operational Manager of WhenEver Fitness, editor of fitness-news, has been in the fitness industry since 2010, and is a certified personal trainer. He attended the UW-Superior and Brown College for Media Creation, Design and Television Production. From 1992 to 2000, he had written and produced several films, music videos, and video advertisements. He has now been able to combine those skills of fitness and media creation to produce high-quality fitness productions and articles. (Click for Bio/Contact)