What Is Sprawl During a Workout?


The sprawl is a full-body strengthening exercise move. It is based loosely on the martial arts and is often used as a defense technique. The move does not require any instruments or weights and builds both cardiovascular endurance and muscle strength.

How to Sprawl

  • Stand with your feet about shoulder-width apart and your hands relaxed at your sides. Quickly drop down to the ground into a push-up position. Do this by bending down and placing your hands on the ground about shoulder-width apart. Then push your legs out behind you. Quickly kick your feet forward again so you're in a crouching position. Stand up. Repeat the series of movements again.

Benefits of the Sprawl

  • The sprawl builds your heart rate endurance while strengthening your core, primarily. It also strengthens your leg and arm muscles.

Building Endurance

  • Continuing to build endurance can be accomplished by adding time or repetitions to your sprawl exercises.

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  • Photo Credit aerobics training image by Andrey Kiselev from Fotolia.com
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