Crab
Crab walk is a full-body exercise that strengthens the core, shoulders, arms and glutes. This exercise is ideal for improving the body's coordination, balance and mobility. The exercise simulates the movement of a crab, where the body is turned towards the sky as you walk forward, which requires both strength and endurance.
Correct form and technique
Follow these steps to perform the crab walk correctly:
- Start in a seated position on the floor with your knees bent and your feet flat in front of you.
- Place your hands behind you with your fingers pointing towards your feet.
- Press through your hands and feet to lift your hips off the floor, so that your body forms an inverted table position.
- Begin to step forward by moving one foot and opposite hand at the same time, keeping your core tight and hips raised the entire time.
- Continue in a controlled forward or backward motion.
Common errors
Here are some mistakes to watch out for when performing the crab walk:
- Hips drop: Many people let their hips drop too low, which can lead to unwanted strain on the lower back. Keep your hips up throughout the exercise.
- Don't engage your core: To maintain balance and stability, it's important to keep your core tight.
- Improper coordination: Remember to move the opposite foot and hand at the same time to maintain balance and flow in the movement.
Here are some ways you can adapt the crab walk to your fitness level:
- For beginners: Go slower and take shorter steps to build strength and balance.
- Advanced: Increase the challenge by holding weights or trying to walk faster while keeping your balance.
- Advanced Variations: Try incorporating single leg lifts to further challenge your balance and stability.
Number of repetitions and sets
Aim for 2-3 sets of 30-60 seconds of active walking, or set a goal of walking 10-15 meters forward and back.
Breathing technique
The breath helps maintain control and stability. Breathe in when you prepare to move a hand or foot, and breathe out when you actually move them.