Bodyweight exercises are another way to exercise without using external weights like dumbbells, barbells, or other fitness equipment. In this article I’m going to talk about two bodyweight exercises that are exceptional for building strength and endurance.
And at the same time, you’ll burn a significant amount of calories, which makes these two exercises ideal for weight loss.
I will explain these two exercises and then tell you the main difference between the two. However, I would recommend that you try both on a regular basis so that your body gets the best of both worlds, so to speak. But if you feel more comfortable using one over the other, then go for it.
The Bear Crawl Bodyweight Exercise
Execution
Step 1
-Like a baby with a crawling posture, get on your hands and knees preparing for the exercise
Step 2
-Lift your knees off the ground and let your toes do the work.
Step 3
-Put your butt higher than your head to create a sloped or sloping surface
Step 4
-Start crawling by moving an opposite hand (eg, left hand) and opposite leg (eg, right leg) at the same time; then continue crawling using the other hand and leg
step 5
-You can repeat 10 crawls on each side for a total of 20 crawls/reps, or use a timer for 30-60 seconds
The Tiger Walk Bodyweight Exercise
Execution
Step 1
-Like a baby with a crawling posture, get on your hands and knees preparing for the exercise
Step 2
-Lift your knees off the ground and let your toes do the work.
Step 3 (the main difference between Bear Crawl and Tiger Walk)
-Don’t put your butt higher than your head, but keep them in line or level so you can create a level surface
Step 4
-Start crawling by moving an opposite hand (eg, left hand) and opposite leg (eg, right leg) at the same time; then continue crawling using the other hand and leg
step 5
-You can repeat 10 crawls on each side for a total of 20 crawls/reps, or use a timer for 30-60 seconds
Both moves are great, but they are slightly different. The Bear Crawl puts more emphasis on the shoulders; Tiger Walk engages your midsection or core muscles as you are trying to keep your body in line. Therefore, the core muscles are working harder to maintain that position.
Again, it’s a great idea to practice both by alternating between them using the following example:
-Exercise One: Bear Crawl
-Workout Two: Bear Crawl
-Workout three: Tiger Walk
-Workout Four: Bear Crawl
-Workout Five: Tiger Walk