If you’re looking to build core strength, the plank isn’t the only move you should be doing. According to certified fitness coach and nutrition specialist Alexia Clark, the bear crawl is an underrated exercise that deserves a place in your workout routine.
Clark told her 2.6m Instagram followers: "Bear crawls are one of the most underrated exercises out there—and it’s time to change that. Whether you’re building strength, improving mobility and core strength or getting your heart rate up, this move checks ALL the boxes."
In the workout she posted, she demonstrated eight bear crawl variations and encouraged her followers to give them a try. Scroll down to see how to do the moves.
How to do Alexia Clark’s workout
- Forward reverse bear crawl
- Lateral bear crawl
- Low bear crawl
- Reach bear crawl
- Single-leg bear crawl
- Bear crawl pull through
- Bear crawl walk out
- Bear crawl jack
Benefits of the bear crawl
The bear crawl is a dynamic, full-body exercise that engages and strengthens major muscle groups. It will fire up your core, but it also engages your glutes (butt muscles) quads and hamstrings (thigh muscles). It will challenge your chest, upper back and shoulder muscles too.
As it's a demanding move, it elevates your heart rate and improves cardio fitness. It also improves mobility in a low-impact way, as it strengthens the muscles around important joins.
It’s accessible for most fitness levels and can be done anywhere, making it a great addition to any workout, as part of warm-up or a stand-alone move. As it requires you to move the opposite arm and leg it will also challenge your functional movement patterns, coordination and mental focus.
Give Clark’s bear crawl variations a try and feel the benefits for yourself. You could use it as a quick exercise snack to break up your day or add it into a beginner's bodyweight workout like this one.
