Why Athletes Need Crawling Exercises

To counteract the effects of prolonged sitting, STACK Expert Scott Abramouski prescribes four crawling exercises that build your full body and work your core.

Bear Crawl

If you're in school, you sit in class for the greater part of the day. Yet as a human being, you're meant to move and be active. Taking your mind and body off movement can be, in a sense, toxic. Multiple studies floating around have paired sitting with shorter life spans, as well as being more injury-prone during athletics.

Crawling exercises can reverse some of the negative effects of prolonged sitting. Even after about 10 minutes of sitting, your body releases stress hormones and decreases its testosterone. Crawling exercises improve your nervous system and build full-body coordination and strength.

Here are four crawling exercises that work on linear and lateral movement in both the prone and supine positions. They will also build your upper and lower body and work your core.

Try these crawling routines at the end of your workout once or twice each week.

1. Bear Crawl x 30 yards

http://www.youtube.com/watch?v=IjZ7qRyZmXQ

 

2. Crab Walk x 30 yards

http://www.youtube.com/watch?v=NSgptI0k3oQ

 

3. Wheelbarrow Walks x 30 yards

http://www.youtube.com/watch?v=jqS0x5mQEm4

 

4. Lateral Crawl x 30 yards

http://www.youtube.com/watch?v=chO3cg4l83Q

Repeat 2-3 times. Rest for 1-2 minutes between sets.

Read More:

Exercise of the Week: Backward Weighted Bear Crawl

Jack Knife Crawl

Todd Durkin's World-Class Workouts: The Best Exercises You've Never Seen


Photo Credit: Getty Images // Thinkstock

Topics: LOWER BODY | CORE | UPPER BODY | WORKOUTS | CRAB WALK | CRAWL | EXERCISE | INJURY | STRESS | HORMONES | BEST EXERCISES | MIND AND BODY