If you’re new to side bear crawling, the exercise involves getting on your hands and knees and lifting your knees a few inches off the ground to balance on the balls of your feet and the palms of your hands. Once you feel stable here, you will slowly walk (on all fours, yes!) to the right for a few steps and then to the left.
Done correctly, the move engages your entire core, shoulders, quads, hamstrings, and more. The problem is that it can be difficult stay stable as you move from side to side. He may feel tangled and unsure how to transfer his weight to one arm and one leg at a time. Fortunately, Atienza has some great advice to help you feel solid in your bear plank position.
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As you move from right to left, you may feel compelled to bring your left hand and left foot out before bringing your right hand and right leg back to your bear. “This adds a bit of rock to the side,” Atienza says. Not to mention that he takes a lot of work out of his core.
Instead, Atienza recommends moving in a slightly different pattern. “As we side step, the opposite hand and leg are going to step to the same side. Then the other hand and opposite leg are going to step the same way,” she says. “This really allows your weight to be evenly distributed.”
Now you know how to do your lateral crawl with all the coordination of a fitness instructor. but make sure watch the full video to learn Atienza’s other tips for hitting the nail on the head with this tricky but worthwhile center move. Then you’re ready to throw this exercise into the mix with your planks, crunches, and other movements focused on the midsection.
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