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Bear Crawls

Exercising can get repetitive and boring, especially for kids. Why not add a little arts and crafts for this next exercise? Cut up a pair of rounded ears and dress up with all brown clothing attire to transform into a grizzly bear!

Bear crawls are a great exercise for a whole-body workout. Kids can act the part by walking around like a bear, but it is also a learning opportunity as bears begin to prepare for hibernation.

Bear crawls target the core, glute, and chest strength for each individual. Bear in mind that this exercise will place the weight on your hands and toes. For those with weak wrists, you may want to ball your hands into a fist to alleviate some of the pressure off your wrist while doing this exercise.

Bear Crawl for Beginners.

In a position on all fours and keeping your back flat, work on lifting both your knees off the ground and holding for 15-30 seconds. Repeat until you feel comfortable and begin to alternatively lift your foot off the ground without travelling forward. The goal is to be able to lift both your foot and opposing hand while keeping the core engaged.

Bear Crawl

1. Crouch down with your hands in front of you shoulder-width apart and feet behind you hip-distance apart.

2. Lift your knees so that they are at a 90-degree angle and are hovering about an inch off the ground while keeping your heels off the floor.

3. Crawl forward starting with your right hand and left foot followed by your left hand and right foot.

4. As we are trying this exercise, advance slowly and carefully with each step to avoid any injuries to our body.

5. Keep your body relatively low like you are crawling beneath a low net and avoid lifting your hips too high in the air.

6. Move forward for 5-7 steps. Take a short break and try again.

7. Gradually increase the distance that you move.

Advanced Bear Crawl

For a more challenging exercise, move forward with speed or resistance. You can also try moving backwards or sideways.


The post is not supposed to replace any medical advice. If you are experiencing any pain, please consult a therapist as soon as possible. You may contact us or make an appointment at 905-771-8882 or, we are more than happy to help!

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