Animal Walks for Kids: Bear, Crab, Frog and Inchworm

If you have a hallway, you have a race track. Animal walks for kids are one of the simplest ways I know to get children moving indoors, and they are secretly hard work. Ten metres of bear crawling will tire out a seven-year-old faster than ten minutes of running around the living room, and it builds strength, balance and coordination at the same time.

I use versions of these moves in my adult classes in Archway too. Parents are always surprised how tough a crab walk feels at 40. So read on, then get down on the floor with your kids.

Why animal walks for kids are so good

Most children spend a lot of their day sitting: at school, in the car, on the sofa. Animal walks do the opposite. They make kids take their weight on their hands and feet, cross their arms and legs in patterns, and control their bodies close to the ground.

• Coordination: moving opposite hand and opposite foot together, like in a bear crawl, trains the left and right sides of the body to work as a team.
• Upper body strength: children rarely carry their own weight on their arms anymore. Crawling and crab walking change that.
• Core control: keeping the hips steady while moving is a real core workout.
• Body awareness: kids learn where their limbs are in space, which helps with everything from climbing frames to football.

The NHS recommends that children and young people take part in a variety of activities across the week to develop movement skills, muscles and bones. You can read more in the NHS physical activity guidelines for children and young people. Animal walks tick all three boxes.

Four animal walks and how to teach them

Show each one yourself first, slowly. Kids copy what they see far better than what they hear.

Bear walk

Hands and feet on the floor, bottom up in the air, knees just off the ground or slightly bent. Move the right hand and left foot forward together, then the left hand and right foot.

Cue: “Quiet bear, sneaky bear.” It slows them down and keeps them controlled. Younger kids can keep their knees straighter and bottom higher, which is easier.

Crab walk

Sit on the floor, hands behind you with fingers pointing forwards (towards your bottom), feet flat. Lift the bottom off the floor and walk on hands and feet. Try forwards, backwards and sideways.

Cue: “Lift your tummy to the ceiling.” If their bottom drags, that is fine for beginners. Let them rest it down and lift again.

Frog jumps

Squat down low, hands on the floor between the feet. Jump forward and land softly back in the squat, hands touching down.

Cue: “Land like a frog on a lily pad, not a brick.” Soft, quiet landings with bent knees protect their joints and make it safer on hard floors.

Inchworm

Stand tall, bend down and put your hands on the floor (bend the knees as much as you need). Walk the hands out until you are in a plank, then take tiny steps with the feet to walk them up towards the hands. Stand up and repeat.

Cue: “Long worm, short worm.” This one is slower, which makes it great for calming down at the end.

A hallway race plan

Here is a simple 15-minute session you can run in a hallway or along a cleared living room. Move shoes, bags and anything sharp out of the way first. Bare feet or trainers work best.

1. Warm-up (3 minutes): march on the spot, big arm circles, and a slow inchworm there and back.
2. Learn the moves (4 minutes): one length of each animal at walking pace. No racing yet.
3. Relay races (6 minutes): one length of bear walk, run back, high five the next person. Then crab walk, then frog jumps. If you only have one child, race them against a timer, or race against you (you will lose the crab walk, I promise).
4. Silly round (1 minute): kids call out which animal you must do next. Change animal every five seconds.
5. Cool down (1 minute): two slow inchworms and a lie down “sleeping animal” pose.

If you are short on space, do the animal walks on the spot for 10 to 20 seconds each. You can also mix them into a game of Simon Says. I have a list of commands in my simon says fitness game guide, and plenty more ideas in indoor games to keep kids active.

Safety tips

• Check the floor is clear and not slippery. Rugs that slide are a problem.
• Avoid racing near stairs, glass doors or radiators.
• Keep wrists warm with a few circles before crawling. If a child says their wrists hurt, let them rest on their fists or switch to frog jumps.
• Do not push children into long holds or lots of reps. Short bursts with breaks are perfect at this age.
• Stop if anything hurts.

Where a bootcamp class fits

Here is a confession from a coach: many of the moves on this page are in my adult warm-ups. Bear crawls and inchworms are fantastic for stiff hips and backs, which most parents have from carrying kids and sitting at desks.

If your hips feel tight after the crab walk, you are not alone. My SYP Unlock hip and back mobility class is designed for exactly that. And if you are not sure how much activity your children actually need each week, my guide on how much exercise children need breaks it down by age.

FAQs

What age can children start animal walks?

Toddlers can copy simple ones like crawling like a cat or stomping like an elephant. From around 4 or 5, most children can manage a bear walk and frog jumps. Crab walks often need a bit more strength, so expect some bottom-dragging at first.

How many animal walks should kids do?

A few lengths of each animal, two or three times a week, is plenty as part of normal play. There is no need to count reps. Stop when the fun runs out.

Are animal walks good for kids with poor coordination?

They can be a fun way to practise moving the body in different patterns. If you have concerns about your child’s coordination or development, speak to your GP or health visitor.

Can adults do animal walks?

Absolutely. They are a great full-body warm-up for parents. Go slowly at first and stop if your wrists, shoulders or back complain.

Book your first class

If the bear crawl reminded you that you need some strength and mobility back, come and join us. SYP Bootcamp runs 45-minute small-group classes in a church hall in Archway N19, max 10 people, all fitness levels, with easier and harder options for every move. It is £15 a class. Book your £15 class here or call or WhatsApp me on 07301 512215 and I will send the timetable. If you live up the hill, you can also read about my work as a personal trainer in Highgate.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.