Bear crawl: This 'animal move' looks silly but makes you strong

Are you looking for simple yet effective full-body exercises? Try the bear crawl. This body-weight move might look silly and straightforward, but it can 'humble' you and give results, if done correctly. According to Harvard Health, it helps improve your coordination, mobility, balance, and stamina by engaging multiple muscles of the legs, hips, chest, shoulders, and back at the same time. All you need to do is do a few sets of comfortable reps at the beginning, then increase the intensity over time. Here's how to go about it:

How to do a basic bear crawl?
1. Strike a high plank position on all fours.
2. Raise both knees off the floor. Your back should be flat.
3. Now, move your right hand and left foot forward.
4. After that, move the other hand and leg forward, in a crawling fashion.
5. Take only small steps, without shooting up your bum.
6. Don't let the body arch or wobble too much.
7. Beginners can try 10 reps of 3 sets.

Types of bear crawls
There are many variations of the bear crawl that can be attempted once you are comfortable with the basic routine.
1. Backward bear crawl
The only difference is that you move backwards instead of forward, in a coordinated fashion.
2. Lateral bear crawl
Move sideways and use the same side's hands and legs. If comfortable, try using the left hand-right leg, right hand-left leg combinations for sideways movement. 
3. Bear crawl hold
This is an isometric burn in which you can hold the bear crawl position without movement. 

Avoid common mistakes
1. Don't let your hips sway too much.
2. Don't hold your bum too high. 
3. Make sure the opposite hands and legs move in a coordinated fashion.
4. Don't round your back while doing the move.
5. Don't hold your hands too far forward