13. CRAB WALK
WHY IT WORKS: Consider the crab walk the opposite of the bear crawl. Where the bear crawl hits the entire front of your body, the crab walk attacks the whole backside. The motion mobilizes your hips and shoulders – especially important areas to work with all of the typing and texting we do all day. Crab walks also build your glutes and hamstrings, areas of your body that most people need to develop more. And they target your triceps, the muscles that account for two-thirds of the mass in your upper arms. Here’s your ticket to “the gun show.“
HOW TO DO IT: Assume a a seated position with your palms loaded, hands underneath your shoulders, and knees bent at 90-degree angles with your feet underneath your hips. Raise your hips so your butt hovers above the Ground, then move your right hand and left foot forward. Continue this opposite-hand, opposite-food contralateral pattern as you crawl for 30 to 60 seconds. Start with small, slow steps and gradually increase speed. You can add difficulty by traveling backwards or side-to-side.