Switch On Your Beast Mode

Switch On Your Beast Mode

"How to include animal movement exercises into bodyweight training and fitness routine?” This is one of the questions we get asked by our readers the most. So we’re truly thrilled to come up with this article furnishing more info about what the Animal Flow Workout is with some explanations about the variety of ways you can make use of the movements to attain your desired results.  

You might have noticed gym-goers crouching, hopping, and slithering during a workout these days, you’ve sighted the most recent fitness trend: taking a signal from the animal kingdom and doing muscle-building exercises that tap into your primitive side. 

The rising fame of training using animal movements is a great thing. Whether you’re a traceur, a yogi, a strongman or an MMA fighter, this workout is beneficial for all body types. 

“The best part of animal workouts is you don’t need any equipment. You just need a strong mindset to initiate this workout. Animal Flow is the ultimate versatile workout that makes a great addition to any fitness professionals’ arsenal of movement tools. To reap these benefits one must practice these movements regularly and can enjoy long-term good health both physically and mentally,” says Sudarshan Amkar, Senior Trainer, Reset - Holistic Living Concepts. 

Re-engage your muscles and mind with this routine that targets every body part. It’s time to explore the untamed world of animals. 


Duck Walk
When it comes to the strengthening of muscles, have you ever heard of duck walk? It’s a strength training exercise that targets the muscles of buttocks and thighs. Although they are not common, they are quite efficient just like lunges and squats. It is at times used as callisthenics exercise during military training or in sports like soccer and rugby to build potency and endurance in the legs. With a focus on thighs and glutes, this exercise firms them up by increasing the muscle mass. So what are you waiting for? Get, set and walk like a duck. 

How to do duck walk exercise
1. Stand steadily in position with your feet positioned at a hip distance. Also, keep your back straight and abs completely tightened up.
2. Now shift your complete weight onto your feet and lower your body as if you are about to sit. 
3. Stretch out your arms on the outside. Though, if you find it difficult to maintain equilibrium in this position, you can hold onto your hands firmly in the front. 
4. Now move forward by keeping this position firm. Take a few steps forward and then return to your starting point. 
5. Take at least 12 steps forward with each leg and keep on squeezing your leg and gluteal muscles while walking. 
6. Steadily increase the walking distance and the amount of time for this exercise. 


Crab Walk
It sounds offbeat and it actually is. This walk indeed pushes your body beyond its comfort level and places it into a position, which is exclusive. It is a powerful upper body and core exercise that make use of your own body weight for resistance. When first trying this you’ll feel a bit awkward. Because this exercise puts you in a position that your body might not be used to. Practising the crab walk regularly can furnish quite a few benefits, from better coordination and dexterity to a stronger upper body and core. Crab walk fires up your metabolism and gets your heart rate up since you are continually moving speedily and supporting your body weight during this exercise.

How to do crab walk
1. Begin by sitting on the floor with your feet hip-distance apart in front of you and your arms behind your back with fingers facing hips.
2. Lift hips off the floor and tighten your abs. 
3. Start walking forward by moving your left hand followed by your right foot, and then your right hand followed by your left foot. Walk four or more steps as space allows, then walk back. Continue back and forth for the desired amount of time.


This exercise may look impractical, but we assure you it serves a purpose and it’s worth giving a try! It’s known as the inchworm exercise because it mimics the up and down movement of a worm. The inchworm is a beneficial bodyweight exercise that warms up the whole body. It fortifies your arms, chest, upper back, lower back and abs and increases your balance and solidity. Given that your core needs to work hard to uphold constancy and proper posture, this exercise can be a part of a warm-up routine or a core workout. 

How to do inchworm
1. Begin with your feet at hip-width. With your palms, try to hinge forward at the waist and touch the floor. Bend your knees, if required.
2. Walk your hands forward until you are supporting all your weight on your hands and toes. Make sure your body should make a straight line and your hands should line up with your shoulders. Try to hold this position for at least 10 seconds.
3. To meet your hands, walk your feet forward. If necessary, you can keep your palms on the floor and bend your knees. 
4. Repeat the inchworm five times or until you get to a wall. Now turn around and do it in the opposite direction.


Bunny Hops
Recently we saw Katrina Kaif, Parineeti Chopra and Alia Bhatt doing Bunny hops. That was just awesome. If you don’t like running, bunny hopping is actually one of the finest exercises for you. It can be done in the comfort of your room. It is actually tough and you will have to start at a snail’s pace. Bunny hops will work on your total body, your feet, and legs. Legs are used to jump the box while your arms and core are functioning to fix your upper body position. It is a brilliant method to increase the vigour and mobility of your lower body. One of the great benefits of bunny hops is that since it is a heavy energetic motion with a heavy landing, it frequently pushes you beyond your existing level of flexibility.

How to do Bunny Hops
1. Before you start any exercise, stretch and warm-up and try to finish with some good stretching to let your body and mind recover. 
2. Keep your feet together and your hands secured to the front of a step box, jump up and take both feet to the step. 
3. On landing on your toes, you can either jump right away back over the box or take a small bounce before jumping back. 
4. Try to focus on jumping over the step box, also take care not to hit the step, remembering to land with both feet.
5. The higher the box, the harder the exercise. 

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