9 Best Animal Movement Exercises & Benefits For Beginners

Hello readers! Do you know that discovering the joy of exercise through animal-inspired movements can be a game-changer for fitness enthusiasts, beginners, or anyone seeking a fun and effective workout routine? 

Engaging in animal movement exercises not only adds an element of excitement but also brings numerous health benefits. From crawling like a bear to hopping like a frog, these exercises mimic nature and enhance strength, flexibility, and overall mobility. 

Read the blog to explore the 9 best animal movement exercises for beginners, offering a unique and enjoyable way to get fit while unleashing your inner animal instincts!

Table Of Contents

1. What Is An Animal Flow Workout?

2. 4 Best Animal Movement Exercises for Beginners

3. 5 Best Animal Flow Workouts For Kids

4. Animal Movement Exercise For Benefits 

5. The Final Say

6. FAQs

7. References

What Is An Animal Flow Workout?

Animal walk exercises are an invigorating fitness practice, weaving together the grace of yoga and the dynamism of gymnastics. This engaging routine is not just about breaking a sweat; it's a holistic approach to enhancing flexibility, strength, and overall wellness by mimicking the agile motions of creatures. 

The magic lies in leveraging your body against surfaces, crafting resistance sans weights. The science backing these workouts delves into multi-planar movements and functionality. It zeros in on activating muscles by playing with body mechanics, temperature variations, and tailor-made stretches that target specific forms. 

Moreover, animal-inspired routines serve as a fantastic diagnostic tool, spotlighting any posture quirks, muscular imbalances, or areas of tightness and weakness while fostering a deeper connection between mind and body.

Also Read: 7 Best Fitness Exercises For Weight Loss 

4 Best Animal Movement Exercises For Beginners

Animal crawl exercises are excellent body movement exercises that help to keep your muscles and bones healthy and intact and prevent them from injuries. Some of the animal movement exercises for adults and beginners are:

1. Monkey Pose 

The "monkey pose" in Sanskrit is also known as "Malasana". It is one of the best animal flow workouts for beginners. It involves squatting down with your feet flat on the ground and your heels, ideally touching the floor. It helps you open up the hips, groin, and lower back, promoting greater flexibility and mobility. Here's a step-by-step guide to performing the monkey pose:

• Start with making a squat position, and keep your feet slightly apart or wide apart for comfort. 

• Keep your back straight and place your hands between your knees. 

• Place your right hand on the floor, shift your weight forward, point your toes, and slide your right leg forward. 

• Move your left elbow back and turn your palm to the side. 

• Return to the deep monkey position. 

• Repeat on the other side 

  
  

Also Read: Explore The Best Aerobic Exercises For Weight Loss

2. Beast Reach

The "Beast Reach" exercise is a movement that combines elements of animal flow and bodyweight training. It benefits the body by maintaining balance and coordination and providing mobility and flexibility to the body. Here's a general description of how to perform the Beast Reach:

• Begin on all fours with your wrists under your shoulders and your knees below your hips.

• Lift one leg off the ground and bring your knee closer to your ribs, keeping your core tight and your toes pointed. 

• Slide your wrists forward and squeeze your glutes. 

• Lift your chin and look forward. Keeping your knees close to your body, pull your shoulders down, back, and across your spine. 

• Slowly return to the baby's position and change sides.   

3. Crab Under The Switch Tap

The "Crab Under The Switch Tap" exercise is a fitness move that helps strengthen your muscles, particularly your abdominals, glutes, and shoulders and enhances core stability. To do it at home, you can follow its steps:

• Face the floor and get into crab pose on all fours. 

• Kick your right toes and left hand to rotate your body onto all fours. 

• When your left palm and right foot touch the ground, return your momentum to the starting position. 

• Switch directions and repeat this movement for 30 seconds. 

4. Loaded Beast Position 

The "Loaded Beast Position" exercise helps enhance mobility, build endurance, and increase muscular strength without requiring any equipment, making it a versatile addition to a workout routine. Follow the steps to do it at home

• Start on the floor in a tabletop position with your hands directly beneath your shoulders and your knees under your hips.

• Engage your core muscles to stabilise your spine and keep your back flat.

• Lift your knees a few inches off the ground, creating a hover position while maintaining stability through your core and shoulders.

• Keep your weight evenly distributed between your hands and toes, preventing excessive rocking or swaying of the body.

• Hold this position for a set amount of time, aiming to maintain proper form and control throughout the exercise.

• To return to the starting position, gently lower your knees back to the floor and relax

5 Best Animal Flow Workouts For Kids

These workouts help kids stay active and healthy by making exercise feel like a fun game. They can imagine being animals and copying their moves, which makes staying fit feel like a fun adventure! Some easy-to-do animal flow workouts for kids are:

1. Frog Jumping

Frog jumps are a fun way to move around. You squat down, push off the ground with your legs, and jump forward like a frog. You can even try jumping from a squat to a half-handstand for a bigger challenge. It's all about getting creative and having fun with animal-inspired movements.

2. Scorpion

Scorpio yoga pose is an effective full-body exercise that helps you in training yourself. To begin, place your hands and feet together on the floor and lift your hips towards the ceiling. 

This starting position is similar to the downward dog pose in yoga. Then, lift one leg and bring your foot towards your hip. For the best results, lift your left hand off the floor and rotate it in a circle around your body. This requires strength and coordination.

Also Read: Top 8 Functional Fitness Training Exercises For Beginners

3. Duck Walk

Although the "duck way" exercise was originally designed for army recruits, it has also gained popularity among children due to its numerous benefits. The exercise helps develop and strengthen various leg, hip, and buttock muscles, which are essential for proper posture and balance. 

Additionally, the movement pattern of waddling like a duck can be a fun way for children to engage in physical activity, which helps reduce sedentary behaviour and promotes an active lifestyle.

4. Bear walk

To perform the bear crawl exercise, you need to move forward without letting your knees touch the ground. This exercise is great for testing your shoulder, chest, and triceps muscles. To begin, get into the starting position of the Scorpion Pose. Then, move your right side forward with your left arm and your left side forward with your right arm.

5. Crab Walk

It's common for kids to be familiar with the crab walk exercise at the gym. To do this exercise, you sit on the floor with your legs bent. Then, place your hands on the floor at shoulder height with your fingertips pointing towards your feet. Next, lift your hips off the floor and try to move diagonally. The higher your abdomen, the more power you will have.

Animal Movement Exercise Benefits 

You can get various health benefits by practising animal movement exercises regularly, some of them include the following:

The Final Say

Exercise is the best way to make your body fit and active, and what’s more interesting than doing it in a fun way? These animal movement exercises mentioned above are the perfect way to tone your body and make it resistant to injuries.

These work like magic for kids, and if you are a beginner, you should also try these. You can use them as part of your warm-up before going to the gym or as a stand-alone exercise at home. These animal movements are a way to develop strength, mobility, and full-body control for further athletic training. For more information, you can connect us on ToneOp!

FAQs

1. What is an Animal Flow workout? 

Animal Flow is a fun, challenging and effective movement on land. This system is designed to improve strength, power, flexibility, mobility and coordination for fitness enthusiasts of all levels. 

2. Who should try Animal Flow training? 

Animal Flow, a challenging way to get in shape, is only suitable for some, so it is recommended that you consult your doctor before starting training. This is essential if you have a pre-existing condition, limited mobility, heart disease, joint pain, or have recently had an injury or accident. 

3. Can Animal Flow Help My Back Pain? 

Animal Flow is especially helpful in restoring a sense of safety, communication, and connection within the body. It may help relieve back pain by improving joint range of motion, movement variability, and endurance.

References

• Animal locomotion

• Animal Moves: With These Effective Exercises You Can Build Strength

• Animal Flow Workout: What Is It? Why Should You Try This Exercise Form? Benefits And Side Effects

• Top 10 Benefits of Animal Moves Workouts

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