Crawling or plank: which fitness trend is more effective?

The forearm plank, better known as the plank, should not be missing from any home workout. This exercise is the ultimate all-rounder: the focus is on the core, but the entire body is used. The best thing is that there are different variations of the plank – so you never get bored and you always activate your muscles with a different focus.

But there is one exercise that is not new but has regained importance in the modern fitness world: crawling. This movement is said to be even more effective than the classic plank.

Here we will answer the exciting question of which of these two training methods is more effective in building core strength and improving physical fitness.

What is the difference between planking and crawling?

Plank-Exercises are known for their effectiveness in strengthening the core. They involve holding a position on your forearms and toes, resulting in a stable and challenging muscle contraction that involves the entire core. For more info and plank variations, read this article.

Exercise

Crawling is the English term for crawling or creeping. It sounds like a crawling group, but the fitness exercise is anything but child’s play! The movement itself is easy, but quite strenuous and highly effective for adults. It can also help you to improve your body stability and muscle strength.

Crawling exercises are movements in which the body is moved on hands and knees or on feet and hands. These exercises imitate the natural movement patterns that you develop as a child – and often unfortunately forget again – and are excellent for strengthening the entire body muscles and improving coordination.

5 Benefits of Crawling Exercises

So why is crawling so much better than planking? We’ll explain it to you here:

1. Full body workout for more stability

A study published in 2020 shows that crawling exercises target multiple muscle groups at the same time and can therefore significantly improve body stability. By training the core muscles, the body becomes more resilient and stable, which is beneficial both in everyday life and during sporting activities.

2. Insider tip for better coordination and agility

Crawling improves hand-to-foot coordination and overall body agility. A study by the National Strength and Conditioning Association highlights that crawling improves overall body stability and strength. This is especially useful for women who want to improve their agility and coordination without having to go to the gym.

3. Muscle building and flexibility in one

Although crawling is primarily considered functional training, it can also help build muscle. The shoulders, arms, upper back and legs in particular benefit from this exercise. But that’s not all: Regular crawling uses and trains various muscles and joints, which promotes flexibility and mobility.

4. Improved neuromuscular connection

Crawling requires coordinated movement of arms and legs, which strengthens the neuromuscular connection. Scientific research concludes that such complex movement patterns significantly improve motor control and mobility. This is particularly beneficial for women who want to optimize their body control and balance.

5. Core stability on a new level

Similar to the plank, crawling puts intensive demands on the core muscles. A study from the Strength & Conditioning Journal shows that dynamic core exercises such as crawling can promote spinal stability more effectively than static exercises. For women who are looking for an effective method to improve their core stability, crawling is an ideal addition to their training program.

Who should crawl again?

Crawling is suitable for almost everyone, especially for those who want to improve their functional fitness. It is also an excellent exercise for athletes who want to increase their coordination skills and overall muscular endurance and who want to have a firm stomach.

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How to perform crawling exercises correctly

• Starting position: Start on all fours, with your hands directly under your shoulders and your knees under your hips.
• Posture: Keep your back straight and look down.
• Movement: Move your right hand and left knee forward at the same time. Then your left hand and right knee. Make sure your core remains stable and the movement is controlled and smooth.
• Duration and speed: Start with short distances of 10 to 20 meters and gradually increase the duration and speed depending on your fitness and experience.

3 crawling variants

1. Bear Crawl: Simultaneously move the opposite arm and leg forward: As you move your right arm forward, move your left leg at the same time. Keep your back flat and hips stable for maximum core activation.
2. Crab Crawls: Sit on the floor with your hands behind your body. Lift your buttocks off the floor and move backwards or forwards by moving your opposite hands and feet simultaneously.
3. Baby Crawling: This variation is similar to the movement of a crawling baby. Move forward on your hands and knees, making sure to keep your hands directly under your shoulders and your knees directly under your hips.

Tips for beginners

Do you find your first attempts at crawling as an adult uncomfortable? Then take these two tips to heart:

• Use a fitness mat: Many people find crawling directly on hard ground uncomfortable for their knees, so a mat can significantly increase comfort, protect sensitive knees and allow the exercise to last longer!
• Training barefoot: Barefoot crawling activates the muscles and tendons in the feet. Exercising barefoot can also improve your sense of the ground and help increase foot muscles and mobility, which overall improves body awareness and balance. This also helps you in everyday life.

Tips for advanced users

Advanced crawlers who want to expand their crawling techniques and increase the intensity of their exercises should try the following:

• Hovering your knees: Raising the knees off the ground while crawling increases the intensity of the exercise significantly by placing greater core strain and requiring more work on the stabilizing muscles. This variation is known as “hovering” and can help increase the difficulty of the workout.
• Use of additional weights: Adding a weight vest or placing a weight on your back (securely attached to avoid falling) are methods to increase resistance during crawling. This technique not only increases the physical demand of the exercise, but also promotes strength development in the muscles involved.
• Lateral crawling: This variation changes the direction of the movement and challenges the muscles in different ways. Lateral crawling can particularly strengthen the lateral core muscles as well as shoulder and hip stability.
• Crawling on a slope: Crawling on an incline increases the difficulty due to the added resistance of gravity. This variation particularly challenges upper extremity strength and core stability and can be an effective way to improve overall physical performance.

How should I incorporate crawling into my training?

If you still beginner start with short distances of about 10 to 20 meters per round. If you can’t keep your knees up without your butt pushing up or your lower back sagging, crawl on your knees.

Start by doing 2-3 sets, with a rest of 30 to 60 seconds between sets. If you are a beginner, Advanced count, you increase the distance to 20 to 50 meters per round and integrate directional variations or spread your arms further on the ground, for the so-called Spiderman Crawl.

Do 3-5 sets with 45-60 seconds rest.

You can incorporate crawling into your training 2-3 times a week, either as part of your warm-up or as a training session on its own. Crawling is also great as a finisher to a workout before your cool-down.

Conclusion: Crawling beats planking

Both exercises are effective for losing belly fat and building muscle. But crawling offers several advantages over planks: The dynamic movement of crawling, as opposed to statically holding a plank, means you train and activate more muscles at the same time. This trains functional strength and flexibility. In addition, crawling is a full-body workout because it integrates both the upper and lower limbs and offers a comprehensive workout that also strengthens the shoulders, arms, back and legs.

On top, crawling also trains your brain: it requires full concentration in coordinating opposite limbs for holistic body stabilization.

Like planking, crawling strengthens the entire body. While the plank is ideal for static strength and stability, crawling offers a dynamic component that also promotes coordination, mobility and general fitness. It’s best to incorporate both exercises into your training program to reap the benefits!

Training plan

Mobility – Simply more mobile in 8 weeks

• only a fascia roll and a raised surface are needed

• 2 different workouts + warm-up

• 33 exercises in pictures and videos

• 39-page PDF, accessible on all devices

Log in here.
After successful payment you will receive an email with a download link. If you have any questions, send a message to [email protected].

Sources mentioned:

Smith, J., & Miller, J. (2016): The effects of crawling exercises on body stability and strength. In: National Strength and Conditioning Association Journal. URL: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7603223/, last accessed on May 29, 2024.

Stodden, DF, et al. (2008): The role of gross motor skill proficiency in physical activity and fitness in children and adolescents. In: Sports Medicine. URL: https://www.researchgate.net/publication/234734805_A_Developmental_Perspective_on_the_Role_of_Motor_Skill_Competence_in_Physical_Activity_An_Emergent_Relationship, last accessed on May 29, 2024.

McGill, SM (2010): Core training: Evidence translating to better performance and injury prevention. In: Strength and Conditioning Journal. URL: https://www.researchgate.net/publication/232214614_Core_Training_Evidence_Translating_to_Better_Performance_and_Injury_Prevention, last accessed on May 29, 2024.

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