<ul>
<li>Start on all fours with hands directly under shoulders and knees under hips.</li>
<li>Lift knees slightly off the ground, keeping your back flat.</li>
<li>Engage your core and maintain a neutral spine throughout the exercise.</li>
<li>Move your right hand and left foot forward simultaneously.</li>
<li>Follow with your left hand and right foot, crawling forward.</li>
<li>Keep movements slow and controlled, maintaining stability.</li>
<li>Ensure your hips stay level and don't rise higher than your shoulders.</li>
<li>Continue crawling forward for a set distance or time.</li>
<li>Breathe steadily and maintain a tight core to support your lower back.</li>
<li>To increase intensity, try crawling backwards.</li>
</ul>