The Sit Through + Crab Reach is a dynamic and challenging full-body exercise that engages the core, shoulders, and hip muscles. This movement combines rotational and lateral components, promoting stability, flexibility, and coordination.
Muscles Targeted:
- Primary: Core (Rectus Abdominis, Obliques), Shoulders, Hip Abductors
- Secondary: Triceps, Glutes, Quadriceps
Equipment Needed:
Exercise Description:
- Starting Position: Begin in a tabletop position on the floor with your hands beneath your shoulders and knees beneath your hips.
- Sit Through: Lift your right hand off the ground and simultaneously kick your right leg under your body, extending it to the left side. Your weight will shift onto your left hand and foot.
- Rotation: Rotate your torso to the left, opening your chest towards the ceiling. Your right arm should point upwards.
- Crab Reach: Transition into a crab position by lifting your hips towards the ceiling. Extend your left arm overhead, reaching towards the right side.
- Return to Starting Position: Reverse the movement by lowering your hips, bringing your right hand back to the ground, and retracting your right leg.
- Repeat on the Other Side: Perform the same sequence, this time lifting your left hand, kicking your left leg through, and reaching with your left arm in the crab position.
- Fluid Motion: Aim for a smooth and controlled flow between the Sit Through and Crab Reach, combining the movements seamlessly.
Tips:
- Engage your core throughout the entire movement to maintain stability.
- Control the pace of the exercise to ensure proper form and coordination.
- Keep your breathing steady and controlled.
Variations:
- Intensify the Reach: Extend your reaching arm further during the Crab Reach for a deeper stretch.
- Speed Variation: Adjust the speed of the movement based on your fitness level and control.
Benefits:
- Enhances core strength and stability.
- Improves shoulder mobility and flexibility.
- Engages multiple muscle groups, including the hips and shoulders.
Incorporate the Sit Through + Crab Reach into your dynamic warm-up or full-body workout routine. Focus on smooth transitions and controlled movements to maximize the effectiveness of this challenging exercise.
