Starting Position: Lie on your stomach on the floor with your hands directly under your shoulders, fingers pointed forward and elbows close to the sides of your body. Brace your abdominal muscles to stabilize your spine. Pull your shoulder blades back and down. Maintain these engagements throughout the exercise. Gently exhale and press your body off the floor about 6" keeping your entire body parallel with the floor. Tilt your head to look forward.
While keeping your body as close to the floor as possible perform the following sequence and simultaneously:
- Drive your right knee forward, bending your knee and moving it out to the to the side of your body until your knee is level or near level with your hips, or touches your elbow. Place right your foot firmly on the floor.
- Lift your left hand off the floor and move it forward about the same distance that your right foot moved forward.
- While some rotation of your hips and trunk is acceptable (as illustrated), attempt to minimize rotation.
From this position push forward driving the opposite limbs forward (e.g., left leg and right arm) in the same manner outlined above. Continue this spider walk movement over a distance of 30 feet (approximately 10 m). Attempt to stay low to the ground while keeping your trunk rigid throughout the movement.
Exercise Variation: To increase the intensity of this exercise, you can extend the distance covered or increase the walking pace.
To maximize the benefits of this exercise and reduce the potential for injury, it is important to control your movement speed and attempt to maintain a rigid torso.