Crab Walks
Description
In order to properly perform the crab walk exercise, a fair amount of space is required. The ideal location and time frame for execution would be in the aerobic room of your facility when there is a break between group classes. Since the grab walks typically take longer to perform than a standard set of 10-12 repetitions, more calories are burnt during each set. The increased calorie utilization, in combination with sculpting the quads, buttocks, hamstrings & the inner and outer thighs, make crab walks an excellent choice for those who have determined weight loss and toning to be their primary goal.
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Execution
- The exercise can be performed using one of the plastic barbells that are used in body pump type classes. If unavailable, use a regular barbell but select a weight that is much less than what you are typically able to do while performing regular squats.
- Place the barbell across the back of the shoulders, spread the chest, flatten the back and position the legs shoulder width apart with toes pointed slightly outward.
- While maintaining spinal alignment, drive the hips back and bend the knees. At this point, your body position should resemble that of someone that is about to sit down on a chair.
- While keeping the legs bent and the buttocks out, slide the right leg towards the left.
- Take a side step with the left leg and continue the shuffle pattern until you cross the room or until muscular failure hits.
- Once you cross the room, shuffle back in the other direction, this time, bringing the left leg towards the right. Keep going back and fourth until muscular failure is reached.