"To do this exercise, begin on all fours with your arms straight and your knees raised about one inch from the ground," Woodhouse explains. "Place a foam roller — or another soft object such as a cushion — on your lower back, and then slowly step your feet forwards. Always keep three points of contact on the ground at any one time and don't let the object fall off of your back. This is a great exercise for core control and endurance, helping to improve balance and stability and reducing the likelihood of injury."
Move ten steps forward and then ten steps backwards, and repeat this 3 - 5 times depending on comfort level. You should be able to breathe and speak without difficulty while performing the bear crawl.