Body Weight Exercises are another means to exercise without using external weights such as dumbbells, barbells, or other fitness equipment. In this article I will talk about two Body Weight Exercises that are exceptional for building strength stamina.
And at the same time you will burn a significant amount of calories which makes these two exercises ideal for weight loss purposes.
I will explain these two exercises, and then I will tell you the main difference between the two. However, I would recommend you to try both of them on a regular basis so your body gets the best of both worlds so to speak. But if you feel more comfortable using one over the other, then by all means go for it.
The Bear Crawl Body Weight Exercise
Execution
Step 1
-Like a baby with a crawl pose, position yourself on your hands and knees getting ready for the exercise
Step 2
-Lift the knees off the floor, and let your toes do the job instead
Step 3
-Stick your butt higher than your head so you create an incline or a slope surface
Step 4
-Start crawling by moving one opposite hand (ex., left hand) and opposite leg (ex., right leg) at the same time; then continue crawling by using the other hand and leg
Step 5
-You can repeat 10 crawls for each side for a total of 20 crawls/repetitions, or use a stop watch for 30 to 60 seconds
The Tiger Walk Body Weight Exercise
Execution
Step 1
-Like a baby with a crawl pose, position yourself on your hands and knees getting ready for the exercise
Step 2
-Lift the knees off the floor, and let your toes do the job instead
Step 3 (the main difference between Bear Crawl and Tiger Walk)
-Don’t stick your butt higher than your head, but keep them in line or even so you can create a level surface
Step 4
-Start crawling by moving one opposite hand (ex., left hand) and opposite leg (ex., right leg) at the same time; then continue crawling by using the other hand and leg
Step 5
-You can repeat 10 crawls for each side for a total of 20 crawls/repetitions, or use a stop watch for 30 to 60 seconds
Both movements are excellent, but are slightly different. The Bear Crawl places more emphasis on the shoulders; the Tiger Walk involves the midsection or core muscles since you are trying the keep the body in line. Therefore, the core muscles are working harder to maintain that position.
Again, it is an excellent idea to practice both by alternating between the both using the following example:
-Workout One: Bear Crawl
-Workout Two: Bear Crawl
-Workout Three: Tiger Walk
-Workout Four: Bear Crawl
-Workout Five: Tiger Walk
Source by Mohamad Alodah
