Which muscles are worked?

This move primarily targets the upper body, including the:

Deltoids (shoulders)
Trapezius (shoulders)
Biceps (arms)
Triceps (arms)
Pectoralis major and minor (chest)
Abdominals (core)

How to do a bear crawl

They look simple but trust us, after a minute, you’ll be shaking like a leaf! Posture is key here – make sure that your back is flat, that you’re lifting up through the shoulders and that your knees never lift more than an inch from the floor.

1. Start on hands and knees in tabletop position, hands directly under shoulders.

2. Lift the knees one inch so that your weight is now going through your hands and elbows into the shoulders.

3. Lock the core before lift-off.

4. Move both the right hand and left foot in front of you an inch or two and then the left hand and right foot.

5. Keep moving forwards, using alternative hand and foot. No other part of the body should be moving at all.

6. Once you’ve reached the edge of your mat or the room, try crawling in reverse.

This is tough in the shoulders and arms so if you feel like fatigue is starting to compromise your form, stop, shake out and come back to it.

Activate the deep core muscles with a bear crawl