Read time : 1.5 minutes
Overview
- Calories Burned: ~0.5 kcal per repetition
- Correct Form Duration: 1.5 seconds per movement
- Repetitions: 8 reps
- Position: Lying (on your back)
- Difficulty Level: Easy
Body Parts Targeted
Shoulders, Hamstrings, Quads, Lower Back, Abdominals
Description
This full-body movement enhances core stability, lower-body strength, and shoulder mobility, while also engaging your coordination. It mimics crawling from a lying position, requiring limb isolation and balance.
Common Mistake:
- Asymmetrical movement (one side moving more than the other).
- Lifting the head or neck unnecessarily.
- Using fast or jerky motions, which reduces effectiveness and increases risk of strain.
Instructions
- Start Position: Lie flat on your back with arms and legs raised, mimicking a floating table-top position, knees bent.
- Crawling Motion: Slowly extend one arm and opposite leg, imitating a crawling movement.
- Return and Repeat: Bring limbs back to the raised position. Repeat the motion with the other side.
Tips:
- Perform the movements slowly and fluidly — avoid jerks.
- At the peak of each reach, pause briefly to build control.
- Your lower back must stay in contact with the floor at all times.
- Maintain symmetry between left and right sides.
Rest Instruction:
- Take a break
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