Here a client is performing a very effective core and ab exercise, the bear crawl ab walkout on the foam roller.

They are great for taxing the abs however they are easy to get wrong.

Prevent the lumbar spine from excessively arching, which can occur when attempting to roll out too far. This exercise is designed to be an anti extension exercise where the lifter resists extension forces by keeping a neutral spine throughout.

Lumbar extension will minimise tension to the core but also place undue stress on the low back.

The bear crawl rollout not only reinforces proper spinal positioning during ab rollouts, it also incorporates the dual core activation method by targeting the muscles of both the lumbar flexors and hip flexors

Back to blog listing