Sensational Caterpillar Walks - full-body dance warm-up & functional strength exercise

What I am calling “Caterpillar Walks” is a full-body warm-up and training exercise for all ages which is playful and fun while strengthening arms, legs, and core. I suggest you start minimal, light, and easy, simply rolling through the spine and walking out as far as you like through the hands, then perhaps adding push-ups (version of your choosing) one-by-one, gradually increasing sets/reps and variations over time.

The movement starts standing in parallel position, articulating the spine to slowly roll head to tail into a forward fold, distributing weight evenly through the hands and feet, then walking the hands forward to a high or low/half plank position (see “Planking Pleasures” for more fun variations on this!), then returning back to standing.

After you get the hang of rolling down, walking out, walking back in again with hands or feet, and repeating the process, you have the option of adding one or more push-ups at the bottom (see “Push it Up!” for more push-up options here). You can also walk in and out alternating with the feet and hands and change the speed or movement quality to vary it up and keep things dancey, interesting, and challenging.

Using the resistance of our own body weight, we build functional strength by mindfully and playfully walking forward and back like a caterpillar or inch-worm. Combine this exercise with others in my “Yogalicious,” “Concentrated Core Conditioning,” or “Dance Warm-Up” series playlists to get a short, dancey workout.

Time stamps:
00:00 Introduction
1:34 Caterpillar variations
5:48 Caterpillar walk practice with music
6:56 Conclusion
7:30 Finish

Visit my website at ablythecoach.com for many more free tools & resources!

A Blythe Coach: Blythe Stephens
Dance Education & Coaching to move through life with balance, grace, & power
Facebook Page: A Blythe Coach
Instagram: blythely
PayPal: PayPal.Me/ablythecoach
Music: used with permission of Megumi Kopp of West Hawai’i Dance Theatre, available on Spotify, Apple Music, and
https://store.cdbaby.com/Artist/Megum...
Studio: Tanzraum Nippes, Cologne, Germany  https://www.tanzschule-tanzraum.de/

DISCLAIMER: A Blythe Coach recommends that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program. When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself.