Crab

1. Sit on the floor with your knees bent and feet flat on the ground. Lean back slightly to position your hands on the floor behind you, fingers pointing away from your body.

2. Press down into your hands and feet, raising your hips off the ground until your body forms a straight line from your shoulders to your knees.

3. Engage your core muscles to stabilize your body and hold this lifted position.

4. To increase the challenge, you can extend one leg at a time or alternate lifting your legs while maintaining the raised position of your hips.

5. Hold the "Crab" position for as long as you can maintain good form.

6. Carefully lower your hips back to the starting position and relax.

This exercise improves core strength, flexibility, and balance. It is often used in bodyweight training and physical education programs. Remember to perform it on a comfortably padded surface to avoid discomfort on your hands and feet.

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