Starting Position: Lie on your stomach placing your hands in front of your shoulders with your elbows bent and forearms resting on the floor. Brace your abdominal muscles to stabilize your spine. Pull your shoulder blades back and down. Maintain these engagements throughout the exercise.
While keeping your body on the floor, perform the following sequence simultaneously:
Slide your left 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.
Lift or slide your right arm forward while maintaining some bend in your elbow.
Rotation of your hips and trunk is acceptable during this movement (as illustrated).
From this position, move forward by bringing the opposite limbs forward (e.g., right leg and left arm) in the same manner outlined above. Continue this crawl movement over a distance of 30 feet (approximately 10 m). Your body should stay in contact with the floor.
Exercise Variation: To increase the intensity of this exercise, you can extend the distance covered or increase the crawling pace.