By Ms. Jasmine Kashyap,
Fitness Expert, Nutritionist and Director at ‘Goodways Fitness’
Animal flow workout is an on-trend workout style and practised by people who really want to build strength, Boost endurance, Increase balance and concentration, & mobility, Burn more calories, Tone muscles and enhance flexibility. Animal flow workout connects mind to muscles. It’s an incredible bodyweight Ground-based workout which is similar to Vinyasa yoga, Ashtanga yoga and other Yoga Dynamic Poses. Moving with both the arms and legs challenge you to truly be aware of how your body is functioning. Animal movements have been used for thousands of years to improve health and vitality in the human being.
Animal flow workout is a highly scientific work out which comprise of body movements designed consciously to prevent Body injury. All the movements target every part of your body. This is an equipment free workout for which you need an open space, be it your gym or backyard of your house. The motive of this workout is to make people better movers. Invented by Mike Fitch, It’s an incredibly versatile method of training.
Let me explain some Dynamic exercises (‘Animal flow postures’ as they are called) for Body Toning, Strengthening, Flexibility, Weight Loss etc. A short review for animal flow workout is described below.
Crab-Reach
This exercise is an antidote to attain tight hips and correct poor posture.
How to do it
- Begin in the crab position, with hands and feet on the ground, feet about shoulder-width apart and fingers pointed away from you. Lift your hips about an inch off the ground.
- Raise one arm up in front of your face so you are balancing on the other hand and both your feet.
- Press your hips up by pushing through your heels and squeezing your glutes, and extend the raised arm behind you. When in the full position, the reaching arm is relaxed, not locked out, and framing the head. Return to the start (1st step) to complete one rep.
- Perform three sets of 5 to 10 repetitions in the beginning, and then gradually increase upto 15 to 20 repetitions per arm, holding the stretch for three to five seconds per rep after the full practice.
Ape Squat
It targets shoulders, back, triceps, abs, butt, quads, and calves.
How to do it
- Stand with your feet, hip-width apart, toes pointed out, and lower down into a deep squat, bending knees out to sides; with arms reaching our from between your knees towards the floor with palms facing out and rested on floor.
- Maintaining this crouch throughout, lift your heels off the floor and straighten your torso as you raise arms out to sides (rotate wrists so that palms face up) and squeeze shoulder blades together.
- Finally, Lower your arms and heels to the return (1st step) position.
- Do 3 sets of 15 reps.
Stork Seesaw
Targets back, abs, hips, butt, quads, and hamstrings
How to do it
- Stand with feet together and clasp arms behind back. Lift right knee forward to hip level, foot flexed.
- Balancing on left leg, squat slightly and hinge forward from hips until back is nearly parallel to the floor and right heel is in line with your back.
- Return to upright stork stance; repeat.
- Do 3 sets of 14 reps; switch legs and repeat.
Vertical Frog Jump
Targets back, butt, and quads
How to do it
- Stand with feet slightly wider than shoulder-width apart, arms by sides.
- Lower into a deep squat and place palms on the floor between feet.
- Jump as high as you can and extend arms overhead.
- Land softly in a squat, placing hands on the floor. Return to standing.
- Do 3 sets of 12 reps.