This move sounds like fun, but it’s an effective way to boost strength and endurance
1. Engage your abs
Engage your core to reap the full benefit of this move and to avoid sloppy technique.
2. Keep hips down
Don’t raise your hips, and keep your spine extended to increase the effectiveness of the move. Don’t slouch or arch your back.
3. Move slowly
Even though the bear crawl is relatively simple, it isn’t effective without coordination and technique. Move slowly so you can control each movement.
The bear crawl is a full-body move that helps you build endurance and burn calories. Your body’s natural leverage will engage your upper-body muscles, primarily your shoulders, chest and triceps. If you’re looking for an exercisethat uses simple movements to achieve powerful results, thebear crawl will be a great addition to your fitness arsenal.
Effective Way To Boost Strength And Endurance With Yoga Photo Gallery
HOW TO DO IT
Start on your hands and knees, with your hands below your shoulders and your knees at 90° angles.
Lift your knees off the floor and create momentum by placing one hand and the opposite foot forward.
Without letting your knees touch the ground, use your opposite hand and foot to take another step. Continue moving forward in the same manner.
Personal trainer Jean-Claude Vacassin owns W10 Performance gyms in London. He advises athletes, sports brands and film companies, as well as working in nutrition, functional medicine and rehabilitation. Visitw10performancegym.com.
ON TEST WINTER LEGGINGS
Fitness editör Sarah Ivory embraces the chill in workout leggings made for cold temperatures
ESC LIVE EVERYDAY LEGGING
‘Fed up with boring black leggings? Then these brand new tights from Every Second Counts are the pair for you. The space dye fabric teams with a black side panel that makes this pair really flattering and slimming. They feel pretty luxurious, which l’m told is down to the 12 per cent elastane mix that’s added to the 88 per cent polyester fabric, giving them four-way stretch. While these tights don’t offer the same thermal technology as other leggings on test, l don’t think you’ll miss it when running on milder winter days. Plus, the back zip pocket is really handy for keeping keys, coins and other essentials.’
PEARL IZUMI FLY THERMAL TIGHT
‘Planning a lot of evening runs this winter? You’ll love these über-reflective tights. The pair boasts 360° reflectivity, which means you’ll be seen from every angle, thanks to the reflective tape below the knee and other nifty details. There’s no doubt that you can feel the warmth that the Thermal Transfer Dry fabric provides around the calves and hamstrings when you’re out in the cold. These are said to be suitable for temperatures down to 5°C, so the cosy leggings are ideal for British winters. They come in pink and black, or plain black. It’s a shame there isn’t a patterned version, though.’
ASICS LITE-SHOW WINTER TIGHT
‘On the coldest of days, these are the tights that will keep you warm. They’re super-snug and cosy, thanks to the soft-to-the-touch brushed knit fabric that boasts heat-regulating properties. Despite not being the best-looking on test, these are the most practical, and are the pair l’d turn to in the chilliest conditions, as it’s easy to acknowledge how warm the leggings are just from feeling the thickness of the fabric. They’re available in blue or black, as well as a knee-length version and are great for runners. To ensure safety on darker days, the winter warmers are made with an eye-catching reflective print that wraps from the thighs to the knees. There’s also a reflective logo. And it’s hard to beat the comfy, wider-than-normal waistband, which feels really secure. The zippers on the calves are a handy, airy extra because, even on cold days, you can really warm up once you’ve been working out for a while!’
ODLO SLIQ RUNNING TIGHTS
‘The most comfortable pair of leggings on test, Odlo’s Sliq Running Tights have been made with flat seams that will minimise rubbing and chafing on the skin. The stretchy jersey fabric also feels super soft on the skin, which will only add to the appeal of going for a run in the dark and cold! These are a pretty simple pair of plain black leggings, which will definitely appeal to those who like fuss-free kit that can be teamed with any top – it does make choosing your workout outfit easier! Details include a drawstring waist, a handy rear zip pocket and reflective strips on the calves.
JACK WOLFSKIN SILVER SKY TIGHTS
‘Confession – l’ll be wearing these on all of my winter hikes. Strictly speaking, they’re meant to be worn under trousers as a base layer but, for cooler runs and hikes, I don’t see why you couldn’t wear them on their own (I did!). They’re made from a really lightweight jersey material that comes with an antibacterial coating, which will stop the tights from smelling should you get a bit sweaty. Plus, they’re so ridiculously cosy. If you’re after a top-layer pair, be warned that these don’t have pockets, a drawstring waistband or reflective detailing. They’re certainly going to keep you warm on chilly days, though.