Fully body/integrated exercises: Intermediate part 1

Bear crawl

Body part: Full body/integrated

Equipment: None

Start in a push-up position with the hands shoulder-width apart and the legs straight out directly behind the body about hip-width apart, keeping the knees bent. Push the toes of the left foot into the floor while squeezing the right thigh and glute. Move the left hand and the right leg forward to start crawling. Alternate the arm and leg movements while keeping the back straight and the hips and shoulders at the same height. Crawl for a desired distance.

Downward-facing dog

Body part: Full body/integrated, arms/back, Butt/hips, legs-calves, shins, thighs

Equipment: None

Step 1

Starting Position: Kneel on an exercise mat or floor and bring your feet together behind you. Slowly bend forward to place your palms flat on the mat, positioning your hands shoulder-width apart with your fingers facing forward. Slowly lift yourself into a push-up position, shifting your hands until your shoulders are positioned directly over your hands. Reposition your feet as needed to allow full extension of your body. Stiffen your torso by contracting your core and abdominal muscles to prevent any arching in your low back or hiking of your hips towards the ceiling.

Step 2

Upward Phase: While maintaining a rigid torso and full extension in your arms and legs, slowly exhale and shift your weight backwards by pushing your hips backwards and upwards. Maintain your head alignment with your spine, but slowly move your head between your shoulders as your body moves backwards and attempt to push your heels towards the floor. Maintain the stiffness in your torso to prevent the tendency of your back to arch. Continue moving until your body forms an inverted-V, keeping both arms and legs extended and a neutral (flat) spine. Allow a slight bend in the knees if required to achieve the inverted-V position.

Step 3

Downward Phase: Inhale and return your body to the starting push-up position, maintaining the alignment of all your body segments.

Lateral crawls

Body part: Full body/integrated

Equipment: None

Start in a push-up position with the hands shoulder-width apart and the legs straight out directly behind the body about hip-width apart. Squeeze the thighs and glutes and move the right hand and the right foot directly to the right. Once that hand and foot are on the ground, bring the left hand and foot towards the middle of the body. As soon as the left hand and foot are placed on the ground, start the next phase of movement with the right hand and foot. Alternate this arm and leg action for the desired distance.

 

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