The Crawl

The Crawl seems like such a simple exercise, but it requires more coordination than you might think and also works your entire body and is one of the best ab moves for a bad back. Because they are effective bodyweight exercises that can increase your mobility, coordination, and core strength, crawling activities are crucial to include in your fitness regimen. Additionally, crawling is a fantastic aerobic exercise that you can perform anywhere.

Be mindful to brace your core when performing these crawling exercises to prevent low back pain. As your core gets stronger and you can execute the motions properly, you should only progress to harder varieties like the Slider and Power Wheel crawls.

You should initially get down on all fours and into a tabletop position before raising your knees a few inches off the ground. Crawl forward, first with your left hand and right foot, then your right hand and left foot. Pay attention to keeping your body from swaying while you crawl. Keep your hips level with your shoulders; don't let them rise above them. Small efforts can be taken to help. Work your way up to 30 seconds of crawling after starting with 15 seconds. To be able to complete three sets of 30 seconds is the objective.