Crawling workouts are going to to be next big fitness trend. From naked yoga and Aerobics workouts to jogging barefoot and running backwards, fitness enthusiasts have tried the most bizarre workouts to stay in shape and most of us, too, have aped them to get an attractive body.
Now, there’s a new fitness trend that’s joining the ranks of weird workouts — it’s called crawling. engages your calves, quads, glutes, shoulder girdle, deep abdominal muscles, and muscles in your hips and feet. There are multiple variations on the basic form, too, says Johnson. Aside from crawling on your hands and knees, you can crawl on your hands and toes, or even facing up, in a crab crawl. No matter which type you choose, you’ll be working your whole body.
How the crawling craze began Crawling workouts fitness trend started a year ago in Zhengzhou, China, where residents wore gloves and were seen crawling on their hands and feet in parks. It became popular because many believed that this was a practice that originated from ancient Chinese medicine and dates back to nearly 2,000 years in the Han Dynasty.
What kind of a crawler are you? Crawling workouts aren’t child’s play. It all depends on your health and fitness levels, here are the different types of crawls you can choose from
Baby crawl : This one is for beginners as it’s the most fundamental crawling pattern.To do the Baby Crawl, start on your hands and knees with your knees under your hips and your hands under your shoulders. To begin crawling forward, step your right hand and left knee forward then your left hand and right knee. Do not take too big a step forward so that your opposite arm and opposite leg can work together. Brace your core as you crawl forward.To move backward, keep the same movement pattern; however, make sure you don’t take too big a step backward otherwise you will overload your shoulders. You want to keep the movements small and tight and make sure your core is engaged the entire time.
Bear crawl: Once you’ve got the hang of the baby crawl, it’s time to take things a notch higher. Go down on your hands and knees. Lift your knees off the ground, balancing on your toes. Move one hand and the opposite knee forward simultaneously.
Begin in an elbow plank position
Pull yourself forward across the ground on your forearms, keeping the rest of your body in a strong plank
Your legs and feet do not move or assist in the forward motion
The inchworm: Stand with your feet together. Bend forward and place your hands on the ground, close to your feet. Walk forward, using your hands, leaving your feet where they are, until you are in a plank position with your arms extended forward. Walk with your feet to your hands, leaving your hands where they are, until you end in a forward bend position again.
Crab crawl: Sit with your legs bent and slightly spread and place feet on the ground. Put your palms on the ground behind you, fingertips facing forward. Lift your hips and butt off the ground, holding yourself up on your hands and feet. Move yourself forward, backward or side-to-side.
Spider-man crawl: Also known as the lizard crawl, this is an advanced exercise routine.
Begin in a full (not elbow) plank position
Move one knee forward and to the outside of the elbow, shifting your weight forward while staying very low to the ground
Continue pulling yourself forward, aiming to place your forward foot right by your hands
“In certain crawling exercises, your hands and knees carry the burden of your body and you may start experiencing pain in your joints. So, it’s not advisable for old people and those with knee problems. Use knee pads if you’re doing the baby crawl. Try variations where you apply pressure on your feet rather than your knees. Crawling also should be avoided if you have wrist, shoulder or neck issues. Consult a health or fitness expert before trying any new workout.”