Bear crawls

The bear crawl is another great full-body exercise. To do a bear crawl, get on your hands and knees then lift your knees slightly off the ground. Maintaining this position and taking small steps, crawl in all directions.

Here’s some fun ways to spice up this simple but effective exercise:

1. Make the numbers 1-9. Stay in the bear crawl position facing one direction and then move in whatever direction is necessary to ‘draw’ each number. Make the numbers as large as the area you are doing the exercise permits. At the end of each letter,stand up and move quickly to where you want to start the next number and then immediately get back down into the bear crawl position to begin ‘drawing.’
2. ‘Draw’ the letters of the alphabet. Do the same as you did with the numbers but ‘draw’ out letters.

Note: Be sure to keep your knees only slightly off the ground and your back flat (imagine you are carrying a tray full of drinks on your back).

Bear crawl workout variations:

Variation #1: Time yourself. See how long it takes you to make the numbers or the letters. Try to do it in the least amount of time.
Variation #2: Set your timer for 2 minutes then complete as many numbers (1-9) or letters (A-Z) as you can. Do as many sets as necessary to complete all numbers or letters.