Crab Walk

Crab walk is a full-body exercise that strengthens the core muscles, shoulders, glutes and legs. It challenges balance and coordination while building strength and endurance in the upper and lower body. The exercise requires no equipment, which makes it perfect for both home training and gyms.

Correct form and technique

How to perform the crab walk with the correct technique:

  1. Sit on the floor with your knees bent and feet flat on the floor, hip-width apart. Place your hands behind you with your palms facing down and your fingers facing your feet.
  2. Lift the hips off the floor by pressing through the palms and heels, so that the body forms a "table" position with the back facing downwards.
  3. Move forward by moving your right hand and left foot simultaneously, then your left hand and right foot. Continue walking in the desired direction.
  4. To increase the intensity, you can experiment with pace and number of steps before changing direction.

Be sure to keep your hips up and core activated throughout the exercise to avoid strain on your shoulders and lower back.

Common errors

Here are some common mistakes to avoid during the crab walk:

  • Low hip position: Avoid letting your hips sink down. Keep them lifted to maintain proper form and activate the muscles properly.
  • Wrong pace: If you move your feet too quickly in relation to your arms, you can lose your balance. Keep a steady and controlled pace.
  • Poor shoulder posture: Make sure to pull your shoulders away from your ears to avoid tension in your neck.
Modifications and variations

Here are some ways to adapt the exercise:

  • Beginners: If you are new to the crab walk, you can start by keeping your hips a little lower to gradually build strength. You can also focus on short intervals to build endurance.
  • Advanced: For a bigger challenge, try the sideways crab walk or add a rubber band around the knees for extra resistance.

Number of repetitions and sets

Perform 30-60 seconds of crab walk, followed by a short break. Repeat for 3-4 sets , depending on your training plan and endurance level.

Breathing technique

Breathe in as you prepare the movement, and breathe out as you move your arms and legs in coordination. Focus on steady breathing to keep your body stable throughout the exercise.

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