I have one exercise you can practice daily to rev up your metabolism, build muscle and strength, give you a quick cardio hit, build your balance and rock your core.
I love this exercise because it continues to build my athleticism. It gets my hands in contact with the floor, and it requires no equipment nor tons of space.
When I think of exercise, I want it always to be efficient. I want it to…
- Be simple
- Be a full-body movement (most bang for your buck!)
- Be functional – like we can use it during the day
- Be achievable for all fitness levels
- Be core-centric
- Be a cardio booster
- Require only our body
- Improve mobility in our feet
- Connect us to the ground so we can use it as a “piece of equipment”
- Require little physical space
- Continue to build our athleticism to meet any daily challenge
- Build the most strength and muscles possible in the shortest period of time – even 30 seconds per day
- Increase our balance, stability, and mobility
While I recommend practicing it outside, on your lawn, driveway, or on the sand during your beach vacation, it is also an exercise so simple to do inside – and with very little space.
This one exercise is something I practice every day, as do our Alexandria Wellness community members.
This one exercise is a movement our Alexandria Wellness clients have mastered. You can too!
Work your way up, starting with the most modified to “train your brain” to first “crawl” with your knees on the floor and not moving. Over time, you will be able to crawl for a minute – maybe even 2!
Here it is!
This movement is done in the “quadruped” position where we face the floor with both hands and feet forming a “square” with the back flat (neutral). Using opposing limbs (right hand with left leg/foot OR left hand with right leg/foot), you lift and return each to the floor simultaneously. This helps us discover asymmetries – or where we are stronger on one side or one limb than the other – which we can focus on as we continue our training programs.
Video 1 – Stationary – Knees on floor – lifting opposing limbs
Video 2 – Stationary – Knees off floor – lifting opposing limbs
Video 3 – Stationary – Knees off floor – lifting opposing limbs with yoga block – emphasizes core work through hips remaining parallel to the floor – or not tilting at all.
Video 4 – Crawl with knees on floor forward and backward. Forward is a “pulling” forward and backward is a “pressing” backward motion
Video 5 – Crawl with knees off floor forward and backward
Video 6 – Crawl with knees off floor forward and backward with yoga block on back – keep hips parallel to floor. This works the core more. Eventually, you can even add more weight!
I credit the crawl with not only helping me increase my athleticism 10-fold, practicing it has strengthened mine and many clients’ core, legs, arms, and our collective resolve to improve even more.
Crawling improves coordination and gets both sides of the brain working together by challenging you to use your opposing limbs (arms and legs) simultaneously – something that takes practice to master!
When we crawl, the use of our hands and feet on the floor acts as a connection to our brain. Additionally, we are simultaneously strengthening and increasing mobility in our hands and feet, all in one movement. Oh, and let’s not forget the silly core strength associated with one minute of crawling!
Best off, the crawl has helped hundreds of our clients prevent injury, get strong(her), and love, love, love to be on the floor!
Whether you are a beginner and starting your fitness journey or a top-level athlete, rest assured there is a crawl variation that will work for you. Over time, you can progress from the “cat” crawl to the “monkey,” “bear,” “sexy bear,” “frog,” and “flip-up.” The possibilities are endless!
We want to help you (and your team!) take charge of your health and wellness. Here are two ways you can get started today. If you are interested in any of our newest programs, like our latest special for our small group fitness program, email us at alicia@alexandriawellness.com.
