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.
Continuing to build endurance can be accomplished by adding time or repetitions to your sprawl exercises.
- Photo Credit aerobics training image by Andrey Kiselev from Fotolia.com
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