Seal Walks – UPDATED 2022 – Understanding The Sliding Seals Exercise
If you have ever been to a pilates class or similar, you may have done seal walks without realizing it. The Seal walk exercise which is similar to a plank can be used by beginners to anyone that has neglected core training.
So, if you are looking to improve your core strength and mobility through a simple exercise, keep reading because today we discuss.
– Seal Walks
– The sliding seal exercise
– The muscles worked during the exercise
Getting Started With Seal Walks – A Complete Guide
Seal walks are a great exercise, not only for beginners but also for all levels of athletes. This is because it targets to arms and core muscles and can be done anywhere, as it doesn’t need any weight or equipment.
The seal is the plank exercise in motion. That means you are walking in a plank position. This exercise can be used instead of the plank. If you feel that you don’t see any benefit from the plank anymore. Alternatively, it can also be combined to give your core a much-needed workout.
That means if you can already hold the plank comfortably for more than 90 seconds, you should challenge yourself with the seal walk. You can even add a weighted vest to add more intensity to the workout, or even do it over an unstable surface as an external stimulus.
To do seal walks start by:
Sit on the ground and then move into a push-up position. Brace your core and keep your spine in a neutral position. Then move one hand about 30 centimeters in front of you, and then repeat with the other hand.
Continue this movement for around 10 meters if you are a beginner, alternatively if you have a strong core you can continue for a set time of distance that gives you the best workout.
Your goal during this exercise is to minimize the rotation of your hips as you move forward. So, it is important to keep your abs braced the entire time.
The seal walks are not only great for strengthening your core but also for stabilization of the shoulder muscles.
This is important for people that lack upper body strength, or if they are a cyclist, runner, or weight lifter, as this will help their technique and posture.
You can also increase the intensity of the exercise by adding weights. This can be done by adding a weight vest, wrist, or ankle weights.
Sliding Seals Exercise
Another exercise you can pair with the seal walk exercise is the sliding seal exercise. It is another exercise that helps mobility and the core through basic movements and stability.
To do the sliding seals exercise start by:
1. Lie on the ground with your stomach and face towards the floor
2. Squeeze the lower back muscles and then raise your hands and feet off the ground.
3. During this movement make sure you squeeze your shoulder blades down and back towards your spine.
4. Hold this position for 5 seconds
5. Slowly lower your arms and legs back down to the starting position
5. Repeat 5-10 times.
Seal Walk Exercise
The seal walk exercise and sliding seals exercise can be added into your training 3-to 4 times per week. It can also be used in your warm-up routine to help activate the core and back muscles.
However, if you are wanting a more intense exercise for the core, try adding 5-10kg of weight. This can be added to the ankles or arms. Alternatively, if you want a much more intense workout, try wearing a weight vest.
If you struggle with how to perform the exercise, speak to a personal trainer first. They can help set you up in the correct position and make sure your spine is neutral, and your technique is correct.
Seal Walk Crossfit – What You Should Know?
The seal walk is often used in cross fit, to help stabilize the shoulder muscles and warm up the core before a more intense workout routine. Since it is not overly hard on the body it can be performed multiple times per week.
The seal walk is often used by crossfitters that are trying to work their way up to handstand walking. As this sets you up in a perfect position to perform a handstand by creating forward momentum. For the more experienced crossfitter, you can also combine the two exercises for a more intense exercise.
Seal Walk Muscles Worked
When performing the seal walk, muscles worked are the abdominals, stabilizing muscles in the shoulders, as well as the shin and quad muscles.
While it doesn’t work the whole body like other exercises, it is a great way to improve your posture and develop a stronger core. It can also help with mobility and range of motion if performed regularly.