The bear crawl is a resistance move that works your whole body, said Monica Straith, ACE-certified trainer and fitness lead at AlgaeCal. You'll hit your shoulders, chest, upper arms, back, core, and legs. "You can do them front to back and side to side," Straith explained. "The key is to keep your knees from touching the ground."
- Starting on all fours on a yoga mat, ensure that your knees are below your hips and your hands are below your shoulders. Set your spine in a neutral position and draw your shoulder blades down and back. Tuck your toes and lift your knees off the mat, resting on the balls of your feet. This is your starting position.
- Take a small step forward with your left foot and your right hand at the same time, ensuring that you keep your abdominals engaged to help minimize torso movement and so that your torso remains parallel to the ground.
- Take a small step forward with your right foot and your left hand at the same time, once again, ensuring that you keep your abdominals engaged to help minimize torso movement and so that your torso remains parallel to the ground.
- Reverse the move, taking a small step backward by moving your left foot and hand simultaneously. Do the same with your right foot and hand to return to the starting position. This counts as one rep.