In a relatively flat and comfortable place, relax your body, bend your legs, touch the ground with your hands, toes and knees, with your toes slightly leaning forward, your body slightly leaning forward, and your limbs moving, so as to be steady but not quick.

1. Climb on your knees. It is a way of landing with both hands and knees and crawling alternately with both hands and knees. Posture: Head outward, fingers on the ground, arms shoulder width, knees on the ground, shoulder width.

2. Climb on all fours. It is a way of landing on the ground with hands and feet and crawling alternately with hands and feet. Posture: head outward, fingers on the ground, arms shoulder width apart, feet about one and a half shoulder width apart from the ground, forefoot on the ground, knees slightly bent.

Advantages:

Flat abdomen, benefit the stomach, strengthen limbs, convenient and easy to learn, without great effort.

1. Crawling body-building can disperse the whole body weight to the limbs, thus reducing the load of all parts of the body, especially the lumbar spine, so it has certain curative effect on preventing and treating lumbar spondylosis, lumbar muscle strain and various neck, shoulder and spine diseases.

2. When the human body is upright, if the heart wants to promote blood circulation, it must overcome the gravity influence of blood. Moreover, when people exercise upright, the lower limbs are the main exercise organs, and the blood will be more distributed to the lower limbs, and the blood supply to the heart and above organs will be reduced. Compared with this, when crawling, the position of the heart and its above parts is reduced, which is beneficial to the blood circulation of the whole body and has a positive effect on the prevention and treatment of cardiovascular diseases.

3. When crawling, the head often droops and the blood flow increases, which can effectively improve the blood circulation of the brain.