Try doing some ground exercises for some sky high fitness results.
Ground exercises are often overlooked, but they have contributed to building lean, capable and strong bodies long before big box gyms with all their over engineered equipment hit the scene.
Practitioners of ground exercises are also rewarded with balance, control and posture to be truly envied.
Crab walks are a convenient, yet challenging body weight exercise that hits every muscle for a unique and highly rewarding total body workout.
This exercise looks easy to perform to the casual observer, but I have seen it humble many a trainee who scoffed at its merits.
Ground exercises like the crab walk are powerfully proven full body fitness improvers that go well with any mindful, sane and sustainable training program.
So let’s train to get tough like a crab, but without the foul attitude those cranky crustaceans are known for!
Here’s a quick demo to get you going:
Why Do Crab Walks?
Easy to learn, but very challenging
Intense, but brief
A total body blitzer
Do them anywhere
No equipment needed
A real core crusher
Super calorie burner
Really cooks the triceps
Works that booty
Builds coordination and mobility
Hits those shoulders
Works and strengthens wrists and feet
Engages those hamstrings and quads
That’s some list of fitness goodness! Put crab walks in your next training session and enjoy the benefits.
I like to use the environment as a powerful training variable to increase the work intensity of an exercise without overloading my body with external weight.
Training in a live, unstable environment like sand ups the challenge and intensity of this exercise as your many stabilizer muscles must work hard to compensate for the constant shifting.
Beginners, try these crab walks on solid ground before moving to sand.
Got kids with tons of energy?
Put them through a few rounds of crab walks to build them up while calming them down!
Performance Tips And Technique
Kick off the shoes and train barefoot if the conditions are favorable or use minimum footwear such as Converse Chuck Taylors like me for maximum fitness benefit.
Simply holding the crab position is a good workout for beginners. Gradually add locomotion to your crab walks and the fitness benefits skyrocket.
Avoid speeding through the movement. You will get the best training effect performing the crab walk in a slow, controlled and deliberate manner. That extra time under tension allows you to shore up your technique while driving your fitness results to greater heights.
Match the distance you crab walk to your fitness level. Start with 5-10 paces and take it from there.
Your body will tell you when to end your crab walk. Extreme fatigue and lapsing into bad form are signs you should cut your crab walk short and rest before attempting another round.
Keep that butt up
Keep your arms straight avoiding having them collapse
Don’t hold your breath – keep breathing throughout the movement
Police the area of obstructions and be aware of terrain hazards
I choose to perform ground exercises like crab walks as they allow me to stay strong and lean, move well and pain-free, keep fat off and live a high quality healthy life without boring the hell out of me or wasting my precious time.
So give crab walks a try to really fire up your fitness motivation and accelerate you to your worthy fitness goals!
Related: No Gym No Worries – Do Some Bear Crawls
Related: Stop Chasing Variety And Get Results
I’m Mark Mellohusky- Mellow-Husky
An often barefoot eternal student of health and physical culture who will not go quietly into the sunset since I have learned how to age gracefully by adopting sane eating strategies, staying strong and lean, moving well and pain-free and conquering nasty fat.
All without spending hours haunting gyms doing sappy, over hyped and low value media endorsed exercises.
Explore my site to choose some of the many concepts, ideas and demonstrations I gladly share that will accelerate you to the high quality of life you desire if you are willing to take action.
There’s a sparkle in my eyes and iron in my thighs!
Seven Stars Fitness