Bear Crawl

1. Start on your hands and knees on a flat surface with your knees underneath your hips and your hands underneath your shoulders.

2. Lift your knees off the ground so that your weight is supported by your hands and the balls of your feet, with your hips and back in a straight line, similar to a table-top position.

3. Begin to move forward by stepping with your right hand and your left foot at the same time. Then, move your left hand and your right foot. Continue to alternate this movement.

4. Keep your movements controlled and your back straight throughout the exercise. Your knees should remain close to the ground without dragging.

5. Ensure that your core is engaged, and your head is in a neutral position, in line with your spine.

6. Move across a set distance, typically ranging from 10 to 20 feet, then turn around and bear crawl back to your starting position.

7. Repeat the forward and backward bear crawls for your desired duration or number of sets.

Remember to breathe evenly throughout the exercise, and focus on maintaining a consistent speed and form. This exercise is great for building whole-body strength and stability as well as enhancing coordination and cardiorespiratory endurance.

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