Want a killer core blaster that will melt your fat without pulling up the old sit-ups? I recently stumbled upon an exercise that did just that – and it put me in my place quickly, too. It’s called the alligator drag exercise, and even after a week of doing it once daily only, I could sense immense muscles not only in my abs but also throughout my body.
The straightforward plank variation became my go-to whole-body workout that I keep coming back to, even when I’m away from my home, and you can also do it in your living room as it is a zero-equipment workout.
What Is the Alligator Drag Exercise?
The alligator drag is a form of workout that resembles what you would typically find in military bootcamps. It is a bit of a heavy exercise. To start, you will have to get yourself in a high plank position, put your feet onto sliders (or wear socks, if the ground is hardwood and the sliders are not available), and then walk with your hands as your body smoothly passes.
The name is drag for a reason – your full body is moving forward by means of the strength of your core and shoulders. And I’m telling you, it really becomes tough within the first 15 seconds.
Day 1: A Humbling Start
At the beginning, I thought five minutes of dragging myself across the apartment floor would be nothing. Well, guess what – I was completely wrong. My shoulders were on fire, my core felt like it was in excruciating pain, and I just about got a quarter of my aimed 100 reps (one hand movement = one rep).
Given that I was in a small area, my space was very limited to go far. I opted to count my steps and did a u-turn whenever I reached the end, thus keeping the exercise spot-on. It was a bit weird at first, but it worked anyway.
Day 2: Wrist Pain and a Quick Fix
After two days had passed, my wrists ached. I had not realized the reason was that I was taking up too much weight in my arms and not warming up as it should be. Some light wrist stretches and forearm drills that I made part of the warm-up routine made a lot of difference.
If the situation is that you are finding it difficult to work with your wrists, another way is to perform the exercise on your knees, which will decrease the load significantly, and yet, your core will still be activated. Also, however, the tension will exist mainly only in the body part that it initially seems to be targeted.
Day 3 to 5: Adding a Challenge with a Weighted Vest
At the beginning of the third day, the moves’ rhythm had started to grow on me, and hence, I opted for next-level practice by putting the vest on. That was actually a game-changer. The resistance became much stronger than it was, and I was already sweating heavily by the 3rd minute.
If core strength is already at a high level, then making this change, though seemingly small, can consist of a further resistance that will ensure that your body still has to put in extra work.
Day 6: Reverse Drags and Speed Variations
With the limited space, I was in, I found it difficult to turn my body the reverse way and therefore I opted for this method. This new degree of difficulty not only forced me to control more but it also reached my glutes and lower back the most.
Increasing the intensity of the drags for more cardio gains, or if vice versa by reducing the speed, for increasing the time under tension, and better control is the aim, also another option is maintaining the same speed both ways, the result will be your abdomen working intensely.
Day 7: Final Thoughts and My Biggest Takeaway
On the seventh day, the difference was so clear that I was no longer the same person. On the whole, my abs became obviously toned, and my shoulders gained power, even my whole body was under better control. I had a variety of activities
from a “core workout.” The muscles, exercise covered arms, back, chest, glutes, quads, and the fact that
it worked, also helped me with the posture and stability of the trunk completely.
The most surprises come from the fact that the rating of bodyweight-only training is quite high if the move is well-thought and functional.
Why the Alligator Drag Is Worth Trying
This exercise might seem like a joke, but it really is serious business. It not only engages several muscles at the same time but also questions your level of stamina, mobility, and firmness by some of its unique features that no other movements can. Moreover, there are some words worth noting, no equipment and fairly little space needed.
The alligator drag is about a lot more than the basic planks or sit-ups one gets bored with or the ones tailored to one’s preferences. It not only is an excellent addition but also makes your workout simpler and more enjoyable.
You can start with 20–30 reps per day and gradually increase your time or distance. And if you’re more advanced, toss on a weighted vest, lift one foot off the ground as you drag, or go for time instead of reps.
One of the Best Bodyweight Moves for Core Strength
The alligator drag could have seemed strange, but right now it is one of the best plank types I ever made a point to try. After a week of being consistent with this one, I can feel that my abs well-worked in the best way, my overall posture improved a bit, and moreover, I had a kind of new enthusiasm for the bodyweight training that I didn’t have before.
If you are either a rookie in the fitness world or a pro in search of new challenges, it’s a good idea to include this movement in your weekly schedule. Not only your core, but also your body, in general, will appreciate that.
