The exercise begins on all fours, with your hands directly beneath your shoulders and your knees directly beneath your hips. After rising onto the balls of the feet and engaging the core muscles, the knees are raised just a few centimetres off the floor so that the back forms a straight, horizontal line. Movement is diagonal and synchronised, with the right hand and left foot being moved forward a short distance at the same time, followed immediately by the left hand and right foot. This forward movement is maintained at a steady rhythm, whilst the knees remain hovering just above the mat throughout and the pelvis is kept stable.
Attention:
Keep your hips level and do not sway from left to right; take short steps – the longer the step, the less stable your core will be; keep your head in line with your spine, looking down at the floor between your hands.
Lighten:
Cover a shorter distance; take smaller, slower steps; hold briefly in the stable starting position between each step; start by performing the exercise statically, keeping your knees just a few centimetres above the floor; pause briefly after a few steps and re-establish the position; Keep your knees slightly higher if you are not yet able to lower yourself into the deep position in a controlled manner.
Harden:
Cover a longer distance without a break; perform the bear crawl backwards; add sideways movements; alternate between forwards, backwards and sideways movements; Use a weight plate or weight vest as additional weight; use a light resistance band around the thighs; perform the exercise for a longer, specified period without interruption; change the direction of movement spontaneously on a signal.
