Full body
Crab Dance
From a crab position, hands behind you and hips up, you kick one leg up and reach the opposite hand to meet it, then switch. It works your triceps, glutes and core, with no jumping.
- Works
- Triceps, glutes, core, shoulders, hamstrings
- Equipment
- No equipment
- Load
- Bodyweight
How to do it
- 1Sit on the floor with your knees bent and feet flat. Put your hands on the floor behind your hips, fingers pointing toward your feet or out to the sides.
- 2Press through your hands and feet to lift your hips a few inches off the floor.
- 3Kick your right leg up and reach your left hand forward to touch your right foot or shin.
- 4Put them back down and switch: left leg up, right hand reaches. Keep alternating at a steady rhythm.
Cues
- Hips stay up between kicks.
- Push the floor away so your shoulders don't sink toward your ears.
- Reach for your toes, but your shin counts too.
Common mistakes
- Hips sinking to the floor. Squeeze your glutes and keep them lifted between every kick.
- Shoulders shrugged up to your ears. Press down through your hands and keep your chest open.
- Wrists aching. Turn your fingers toward your feet or out to the sides, whichever feels better, and don't lock your elbows hard.
Easier
Keep your hands down and drive one knee at a time toward your chest, or just hold the crab with your hips up.
Harder
Move faster and kick higher, or lift your hips until your body is flat like a table.
Try it: 3 rounds of 30 seconds on and 15 seconds off.
What muscles does the crab position work?
It works the back of your body: your triceps and shoulders hold you up, and your glutes and hamstrings lift your hips. Your core works to keep everything steady as you kick.
