If you're looking for a move to strengthen your arms and legs [1] all at once, look no further than the crab walk. The crab walk derives from Animal Flow [2], a ground-based movement program used to improve the function and communication of the "human animal," according to the creator, Mike Fitch [3].
The crab walk is extremely challenging and effective, testing your coordination and overall strength. Don't be surprised if your arms and legs immediately start to shake; that's just your body getting stronger. It won't take many repetitions to feel it working, and the best part is you can do it absolutely anywhere.
Here's how to do it:
- Sit on the ground with your knees bent, your hands two inches behind you, and your fingers pointing away from your body. If this is too much weight on your wrists, slightly turn your fingers out to the sides of your body. Lift your hips two to three inches off the ground.
- Step your right foot forward as you simultaneously move your left hand forward. Then repeat on the opposite side. This completes one rep. Focus on perfecting the contralateral movement (moving opposite body parts at the same time).
- Continue walking forward for a total of 10 reps, or 15 meters. To advance this movement, walk forward for 10 reps and then walk backward for 10 reps, targeting your triceps.