2023-08-10 11:04:00
At first glance, it can seem a bit strange when adults crawl around on all fours on the floor. But the trend sport crawling from the USA trains the entire body, ensures a strong core, a flat stomach and improves mobility. This is behind the workout trend.
Crawling: how exactly does it work?
You save yourself the trip to the gym, you have no costs and you don’t need any equipment either: the trend sport crawling, that is Crawl, saves time and money and trains your whole body. In the bodyweight workout, all exercises are performed on the floor. As the name suggests, crawling is a type of crawling. The trend sport has long been a hit in the US. But how does it all work?
You always start on all fours. Your knees are under your hips and your hands are under your shoulders. Keep your spine in a neutral position. Now raise your knees so that only your toes and hands are touching the floor. Make sure that your trunk muscles are constantly under tension. This stabilizes your spine. Tighten your stomach. Now move on all fours in a cloister, i.e. your right arm and your left leg move forward at the same time. Try to take the smallest steps possible. Keep your knees always close to the Ground. For example, you can start by crawling 20 meters three times. On your way back, you can either turn 180 degrees while crawling or walk backwards back to the starting point.
Your entire trunk musculature is challenged in an anti-rotatory manner while crawling. This means your muscles ensure that the shoulder and hip axes do not rotate and your torso does not bend. You get more by crawling Core strength and stability. This also relaxes the spine and restores the balance of the shoulders and hips.
When crawling, you pay special attention to yours back posture and the simultaneous Movement of shoulders, arms and legs. With only 20 minutes a day a few times a week you can keep fit with crawling, writes the Austrian author, physiotherapist and dancer Johannes Randolf in his book “Krabble!”. There are numerous variations you can try.
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In the clip: Charlotte Karlinder explains why crawling is the best core exercise ever
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The 10 types of crawling
Would you like to try crawling right away? We will show you ten different options that you can vary between:
Baby Crawl
You start on all fours. To keep your spine properly positioned, look straight ahead. The instep is on. You crawl as much and as far as you want.Beginner Alligator
Your starting position is the high plank. Now bring your right lifted and bent leg to your right arm and bend your arms as well. Do the same move with the left side.Sideways Gorilla
Crawl Lean on your hands and jump from right to left with your legs together. Arms pull to the left.Traditional Bear Crawl
In this exercise, your knees lift off. Now crawl forward by simultaneously putting one hand and the opposite foot forward. In the next step you lead the other hand and the other foot forward. Make sure you keep your back straight and always look down.Sideways Table Top Crawl
If you are looking for a challenge, this exercise is for you. It is much more difficult to coordinate by running sideways. You start in the plank and move your left hand and your right foot to the right at the same time. This is followed by your right hand and left leg.Circle Crawl
During the circle crawl, your hands hardly move and your knees are in the air. Let your hands and feet walk in a circle around your own axis.Army crawl
Here you are in the forearm plank and you are only moving forward with your arms. You leave your legs stretched out on the ground.Inchcrawls
You are on all fours. Now lift your knees off the floor. The next step is to lift your right foot into the air. Put your foot back down. Then lift your left foot off the floor.Table Top Crawl
Get on all fours and lift your knees off the floor. Then move forward on your arms and feet. Start with the right hand and left leg. This is followed by the left hand and the right leg.Gorilla Crawl
You start in a crouch. Move your hands forward at the same time. Both of your legs follow and you jump your feet up behind your hands. Then your hands move forward once more.
This is why crawling is said to be so healthy
The fitness trend from the USA is said to tighten the body and strengthen the muscles. The trend sport is praised by specialist magazines as the best trunk exercise of all time. But why is the new one sport that healthy?
Crawling mobilizes the core and shoulders. It trains them strength endurance in your upper body and ensures better power transmission in the middle of your body. The abdominal muscles have to work constantly and thus ensure a well-trained core. It also strengthens the muscles of your chest, arms, shoulders and legs.
Another advantage: when we crawl, we load all parts of the body evenly, but relax our spine. This makes the workout perfect for anyone who frequently back pain have to fight.
This trend not only makes you fit, but also smart: The coordination exercises support the networking of the hemispheres of the brain. You are not only doing something good for your body, but also for your mind. Crawling improves your posture and also helps you with Lose weight. Your joints will be stabilized and your balance and mobility will be trained.
Another fitness trend: Crunning
Also a trend from the USA and Australia is the “Crunning” – a mix of crawling (crawling) and running (running, running). The new workout can be a good alternative to classic training programs. Running on hands and feet is said to burn up to 280 calories in just 15 minutes. Crunning is the trend sport very simply explained.
When crunching, you run on all fours to your goal as quickly as possible and in this way overcome various obstacles obstacles. You move forward on your hands and feet at the same time. You can speed up, slow down, or move sideways or backwards.
Since crunning mostly takes place outside, it will be part of it protective clothing carried. Gloves and helmets are worn to minimize injuries. In this sport, it is important to sit in a low position and bend your legs well so that your back is relieved.
Crunning promises a complete full body workout. You train your arms, legs and upper body all at once.
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