Side Crab Walk with Back Fly

1. Starting Position:

   • Stand with your feet shoulder-width apart and arms at your sides.

   • Slightly bend your knees and lower your hips into a squat position. Your thighs should be parallel to the ground.

2. Arm Positioning:

   • Extend your arms out to the sides, parallel to the ground. Your palms should face down. This is your starting arm position.

3. Movement - Crab Walk:

   • Shift your weight onto your right leg and step to the right with your left foot. Keep your knees bent and continue to stay low in your squat.

   • Follow your left foot with your right foot, maintaining the squat position.

   • Continue stepping to the right for 3 to 5 steps.

4. Back Fly Movement:

   • As you reach your last step to the right, transition into the back fly.

   • Lift both arms backward in a controlled motion, squeezing your shoulder blades together. Your palms should still face downward.

   • Hold this position for a moment.

5. Return to Starting Position:

   • Lower your arms back to their original side position while bringing your feet back together.

   • Repeat the same movements stepping to the left.

6. Repetitions:

   • Aim for 2-3 sets of 10-15 steps in each direction, ensuring you maintain control throughout the movement.

7. Breathing:

   • Inhale when you begin the movement, and exhale as you perform the back fly.

Tips:

• Keep your core engaged throughout the exercise to maintain stability.

• Ensure that your movements are controlled to avoid injury.

• Focus on your form rather than speed to get the most benefit from the exercise.