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    Muscle Endurance: Crab Walk

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    Enzo Nuez
    The document describes several exercises that work the muscles of the core and full body: The alligator walk improves endurance and strength in the core, arms, legs, and shoulders by crawling on hands and feet with a straight back. A variation uses an ab wheel between the feet. The crab walk improves coordination and whole body strength by walking sideways with the body in an arched position up on the hands and feet. The turtle exercise works the abdominal wall by lying on the back and raising the legs to a 90 degree angle while flexing the torso and trying to touch the back with straight arms. The one leg plank works the abdominal and oblique muscles by holding the body in a plank position and

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    Muscle Endurance: Crab Walk

    Uploaded by

    Enzo Nuez
    112 views3 pages
    The document describes several exercises that work the muscles of the core and full body: The alligator walk improves endurance and strength in the core, arms, legs, and shoulders by crawling on hands and feet with a straight back. A variation uses an ab wheel between the feet. The crab walk improves coordination and whole body strength by walking sideways with the body in an arched position up on the hands and feet. The turtle exercise works the abdominal wall by lying on the back and raising the legs to a 90 degree angle while flexing the torso and trying to touch the back with straight arms. The one leg plank works the abdominal and oblique muscles by holding the body in a plank position and

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    The document describes several exercises that work the muscles of the core and full body: The alligator walk improves endurance and strength in the core, arms, legs, and shoulders by crawling on hands and feet with a straight back. A variation uses an ab wheel between the feet. The crab walk improves coordination and whole body strength by walking sideways with the body in an arched position up on the hands and feet. The turtle exercise works the abdominal wall by lying on the back and raising the legs to a 90 degree angle while flexing the torso and trying to touch the back with straight arms. The one leg plank works the abdominal and oblique muscles by holding the body in a plank position and

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    112 views3 pages

    Muscle Endurance: Crab Walk

    Uploaded by

    Enzo Nuez
    The document describes several exercises that work the muscles of the core and full body: The alligator walk improves endurance and strength in the core, arms, legs, and shoulders by crawling on hands and feet with a straight back. A variation uses an ab wheel between the feet. The crab walk improves coordination and whole body strength by walking sideways with the body in an arched position up on the hands and feet. The turtle exercise works the abdominal wall by lying on the back and raising the legs to a 90 degree angle while flexing the torso and trying to touch the back with straight arms. The one leg plank works the abdominal and oblique muscles by holding the body in a plank position and

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
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    Muscle endurance

    Alligator walk

    The crocodile walk is a total-body workout that will


    improve your endurance, and build strength in your core,
    arms, legs and shoulders. Keep the movement slow and
    controlled for maximum benefits.

    Step 1: Get down in a push up position with your chest off the
    floor, but your shins/feet rest on floor. Your arms and back
    should be straight.

    Step 2: Crawl forward by lifting your hands (one at a time)


    and moving them forward. Drag your feet, but remember to
    keep your back straight.

    Step 3: Keep going, alternating hands.


    The best part about the alligator crawl is trying variations. One thing you can do is strap your
    feet into a Power Wheel (the expensive type of ab wheel) and walk along like that. It negates the
    need to drag your feet, and it also requires more core stabilization.

    crab walk
    Crab Walk Exercise is a little known exercise that uses
    body weight strength to improve coordination and whole
    body strength. The reason it is called Crab Walk is
    because you look sort of like a crab while performing it.

    HOW TO DO A CRAB WALK:

    In order to do a Crab Walk correctly, sit on the ground with


    your legs extended out in front of you. Place your hands by
    your side with your fingers pointed toward your feet. Lift your
    body up into the air. Arch your back up as far as you can
    making sure your glutes are tight. Now in this position, begin to
    step forward one hand after the other. As you walk don’t let
    your butt slump down. When you get to the end of the room
    turn around and go the other direction.
    Turtle exercise

    greater levels of abdominal wall activation than squats and deads.


    Heavy, frequent ab and oblique training can create a blocky waist
    or "turtle shell" abs. To fix a thick waist, you may need to reduce or
    stop all direct ab/oblique training.

    How to do it

    ABS - The Turtle - lie back on the floor and raise your legs creating
    90 degree angle on knees and hips. Put hands on temples and flex
    torso with breath out. Straight you arms and try touch the ground
    behind legs.

    Diamond Push Ups Benefits

    Increased Tricep Activation. Due to the narrower position of the


    hands, more of the load is placed on the tricep. ...

     Great Chest Workout. Wait, isn't it common knowledge that the


    diamond push-ups activate the chest less? ...
     Progression Towards One Arm Push-ups. ...
     Greater Balance Requirement. ...
     Strong(er) Shoulders.

    How to do Diamond push-ups-Get on all fours with your


    hands together under your chest. Position your index fingers and
    thumbs so they're touching, forming a diamond shape, and
    extend your arms so that your body is elevated and forms a
    straight line from your head to your feet.
    one leg plank
    Step 1
    Start in a plank position with your back flat, hips tucked and your
    belly button sucked up towards your spine.

    Step 2

    Slowly lift one foot off of the floor and hold the position.

    Step 3

    Lower your leg back down to the floor, alternate legs and repeat.

    Benefits

    Abdominals
    The abdominal muscles (abs) provide movement and support to your core area. The deeper
    and closer to the spine the particular abdominal muscle is, the more effect over body posture
    it will have, and this often contributes significantly to a healthy back.

    Obliques
    Many people put a lot of focus on working their abs but forget their surrounding neighbors;
    the oblique muscles. Obliques serve as stabilizers, and are used in almost every physical
    activity. Exercising your obliques should be a very important part of your workout program.

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