core
Bear crawl
Full-body conditioning and core control.
▶ Watch the full demo in the app3-second preview. The full demo with coach cues is in the FirstGym app.
How to do it
- Start on your hands and knees with hands under your shoulders.
- Lift your knees just off the floor and brace your core.
- Crawl forward by moving the opposite hand and foot together.
- Keep your hips low and back flat for short hard intervals.
Beginner tips
- Brace your core and keep your back flat as you crawl.
- Keep a steady, controlled rhythm with each step.
- Start with short bouts and build up the distance.
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