Traveling Bear Crawl 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Abs
Secondary Targets
Execution
Compound
Force Type
Core
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Traveling Bear Crawl is an effective bodyweight exercise designed to strengthen the core, with a primary focus on the abs. As you perform the crawl, your shoulders also engage significantly to stabilize and support the movement. This exercise involves crawling forward on all fours, keeping your hips low and core tight. It helps improve overall core stability, shoulder strength, and coordination. The Traveling Bear Crawl is a dynamic and functional exercise that requires no equipment, making it a versatile addition to any fitness routine.
How to Perform
Starting Position: Begin on all fours with your hands directly under your shoulders and your knees under your hips. Spread your fingers wide and press firmly into the ground.
Engage Core: Tighten your abs and pull your belly button towards your spine to engage your core muscles. This will help stabilize your body throughout the movement.
Lift Knees: Gently lift your knees off the ground, keeping them bent at a 90-degree angle. Your knees should hover just above the floor.
Move Forward: Start by moving your right hand and left foot forward simultaneously. Move them a few inches while keeping your hips as stable as possible.
Alternate Limbs: Next, move your left hand and right foot forward in the same manner. Continue to alternate your limbs as you crawl forward.
Maintain Form: Throughout the crawl, keep your hips low and your back flat. Avoid letting your hips sag or rise excessively. Your head should be aligned with your spine, and your gaze should be slightly forward.
Breathing: Breathe steadily and evenly throughout the exercise. Avoid holding your breath as you move.
Crawl for Duration: Continue crawling forward for the desired distance or time. Typically, a good starting point is to crawl for 20-30 seconds, then rest and repeat as needed.
Finish Position: To end the exercise, slowly return to the starting position and gently lower your knees back to the ground. Take a moment to stretch and relax your muscles.
Cool Down: After completing the exercise, perform some gentle stretches for your shoulders, core, and legs to aid in recovery.
Tips
Keep your hands directly under your shoulders and knees under your hips.
Engage your core by tightening your abs and pulling your belly button towards your spine.
Lift your knees slightly off the ground, keeping them bent at a 90-degree angle.
Move your right hand and left foot forward simultaneously, then alternate with the opposite limbs.
Maintain a flat back and avoid letting your hips sag or rise.
Keep your head aligned with your spine and gaze slightly forward.
Breathe steadily and avoid holding your breath during the movement.
Crawl forward for the desired distance or time, then rest and repeat.
Finish by gently lowering your knees back to the ground.
Perform stretches for your shoulders, core, and legs after completing the exercise.
How Not to Perform
Don’t Sag Your Hips: Avoid letting your hips drop towards the ground. This can strain your lower back and reduce core engagement.
Don’t Raise Your Hips Too High: Don’t lift your hips too high, as this can cause unnecessary strain on your shoulders and decrease core activation.
Don’t Overextend Limbs: Avoid reaching too far with your hands or feet, which can lead to instability and decreased effectiveness of the exercise.
Don’t Hold Your Breath: Avoid holding your breath while performing the crawl. This can lead to poor oxygen flow and decreased endurance.
Don’t Let Your Shoulders Hunch: Ensure your shoulders are not hunched or scrunched up towards your ears. Keep them engaged and away from your ears to avoid shoulder strain.
Don’t Look Forward Excessively: Avoid excessively looking forward. Instead, keep your gaze in a neutral position to maintain proper spinal alignment.
Don’t Move Too Quickly: Avoid rushing through the exercise. Moving too quickly can compromise form and reduce the effectiveness of core engagement.
Don’t Ignore Core Engagement: Don’t neglect tightening your abs. Proper core engagement is crucial for maintaining stability and protecting your lower back.
Don’t Allow Excessive Rotations: Avoid rotating your torso excessively with each step. This can lead to instability and reduce the focus on the core.
Don’t Skip Warm-Up or Cool-Down: Ensure you don’t skip warming up before the exercise or cooling down afterward. This can help prevent injuries and aid in recovery.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
