Train like an athlete: 5 exercises for overall fitness
What's the story
Quadripedal movement, or moving using both your arms and legs, is a basic but essential part of human mobility and fitness.
Training and improving coordination in these movements can significantly enhance your overall physical performance, balance, and strength.
This article provides a list of five exercises specifically designed to strengthen and coordinate quadripedal movements. They are accessible for individuals at all levels of fitness.
Core strength
Bear crawls for core and limb coordination
Bear crawls are a great exercise for improving arm and leg coordination while also strengthening the core muscles.
To do a bear crawl, start on all fours but with your knees slightly off the ground.
Then, crawl forward by moving your right hand and left foot together, then your left hand and right foot.
This exercise not only helps with quadrupedal movement but also strengthens the core.
Balance enhancement
Crab walks to improve balance
Crab walks not only engage the coordination of quadrupedal movements but also test your balance.
Start by sitting on the ground with your hands planted behind you and feet flat on the floor.
Raise your hips off the ground into a bridge position and begin moving forward or backward by "walking" on your hands and feet.
This exercise targets the glutes, triceps, and shoulders while enhancing proprioceptive skills.
Stability training
Quadruped limb raises for stability
Quadruped limb raises are done by getting on all fours.
Extend one arm out in front of you and at the same time reach the opposite leg out behind you.
Hold this position for a couple of seconds, and then switch to the other arm and leg.
This exercise improves stability as it requires balancing on two limbs. It also strengthens the muscles in your upper body.
Agility boost
Lateral monkey walks for agility
Lateral monkey walks improve agility and coordination in quadrupedal movements.
Start in a low squat with your hands on the ground in front of you.
Push off with your hands to initiate side movement, followed by a swift push with your feet, imitating a monkey's sideways walk.
This exercise increases lateral agility, enhances coordination, and strengthens lower body muscles.
Power development
Frog jumps for explosive power
Frog jumps are a fun and challenging exercise that develop explosive power through coordinated quadrupedal movement.
To do frog jumps, begin in a squat position with hands on or near the ground.
Jump forward with both legs while swinging your arms forward for momentum.
Land back in a squat before jumping again.
This exercise strengthens the lower body, improves cardiovascular endurance, and builds the explosive power needed for many sports.