sn7a017 Top 10 Arimal Flow Workouts fr trench, Stabilty and Coordination g LQ/SVURRIGNncropics —CORETRAINING —DIET_-—FITNESS EQUIPMENT —_—SELF-DEFE WORKOUTS HOW DOES ANIMAL FLOW SHAPE YOUR BODY - LATES FITNESS FAD TO HIT THE TOWN written by Deblina Biswas The popularity of animal flow exercises is increasing by leaps and bounds. We have seen various bodyweight trainings impersonating our friendly four legged creatures in one way or the other, but on it getting popular. Whether you're a yogi, a practitioner of parkour, a B-boy, a strongman or an MMA fi are noticing that more and more fitness instructors are incorporating these movements in workouts. ANIMAL FLOW is the Latest Fitness Fad to Hit the Town. How does it help to § SHAPE YOUR BODY? So that leaves us with the question, why are an animal workout so beneficial and why should eve doing them? Let’s start from the beginning, yes the popularity of using animal movements has « recently, but it has been with us for ages and ages.It was there when there were not too ma mushrooming around everywhere. In other words, it is like getting back to the basics, so find out sor benefits of this intriguing workout! Benefits of Animal Workouts The benefits of this fitness training routine are many, and before including these exercises into yot regime, here’s what you need to know. There are too many benefits to ignore. iptv irre. con/anima-aw-werkous! wesn7a017 Top 10 Arimal Flow Workouts fr trench, Stabilty and Coordination eg TSBIGNacropics CORE TRAINING ——DIET_-—FITNESS EQUIPMENT —_—SELF DEFER lot by continuing with the crawling movements, just utilizing all of that great synergy betr upper part of the body and the lower body, for synchronizing movements. That the upper body be as dynamic as the lower body, is a fact that we need to ingrain in ourselves. The word stability immedi = Stability- itely makes us the think of “core stability”. Core stabil course, important but there are few other things which are as important as things which will t performance, agility and also prevent injuries. The body's four essential forms of stability are: 1. The scapulohumeral joint, which is also known as the shoulder joint, where the torso is link« arm. 2. The scapulothoracic, whic! a link between the upper spine and the shoulder blade 3. The lumbosacral joint, located at the lower back, where the lower part of the spine is linked to t and sacrum. 4. The hip joint, this is a joint which is often ignored, and ignoring it will mean that the lower bod affected; specially the knee and the ankle. It is very rare to find a workout which activates and challenges of all the above four points simultaneo animal body weight exercises. It works your overall stability like no other and this is what works in animal flow moves. = Mobility/Agility- It is very difficult to achieve joint stability when we increase our agility or f1 But, if we do perform the animal moves properly, we can increase the range of motions and at time not compromise on the overall stability of our joints. The muscles surrounding the jt considerably strengthened, thus increasing the dynamic flexibility. iptv irre. con/anima-aw-werkous! anesitar Top 10 Arimal Flow Workouts for Strength, Stability and Coerdinaion QIRVINDIBNAcrosics ORE TRAINING DIET _—=ITNESS EQUIPMENT SELF DEFEN ™ Increasing your Cardiovascular Endurance- Looks can be deceptive, yes, because the moves lo: doable at a glance but when you go onto your fours like a crab for forty yards, you will be left v tongue lolling out, it is that intense! Your muscles need oxygen to function and when all your are working in tandem, you are left gasping for breath, your heart pumping out loud. Also, the is that you can change the intensity of these exercises according to your stamina. The Animal Flow Workouts The workouts combine quadruped and ground-based movements with different kinds of elements t] from various bodyweight training exercises to create a fun, challenging, and a multi-dimensional work tailored to fit people with varying fitness levels, and each one of them will benefit from these moves, ir their mobility, stability, flexibility, power and endurance in the process. 1, Crab Reach: ‘The best warm-ups include moving your body through a series of motions similar to a crab. It inert mobility of and lubricates the joints, which is why it is known as the beast body workout. It hits every r the body. hp skwwindarorkouts.conanima-Now-werkouts! aiesn7a017 Top 10 Arimal Flow Workouts for Strength, Stability and Coerdination Rey VQ/SVURRIGNacropics —CORETRAINING —DIET._—FITNESS EQUIPMENT —_—SELF DEFER = Start in a crab position, with your fingers pointing away from the body, hips lifted about an ii the ground. = Bend your right arm, bringing it in front of your chest in between your legs ™ Reach your right arm up and over towards the ground and push your hips as high as you can towards the ground. = Let the upper arm relax and bend 90 degrees. Lower to start, repeating 8 times in a row then s sides to repeat 8 more times. Move slowly and deliberately to actively stretch through a full motion. 2. Scorpion Reach: Another effective warm-up exercise is the scorpion reach, it helps activate your muscles before you mc more intense and difficult moves. - V/INDIAN VES WORKOUTS = Try and balance on your hands and feet with hips lifted and chest pushed back towards your le; slightly bent. Keep your hands steady on the ground. iptv irre. con/anima-aw-werkous! anasn7a017 Top 10 Arimal Flow Workouts for Strength, Stability and Coerdinaion Rey VQ/SVURRIGNacropics —CORETRAINING —DIET._-—FITNESS EQUIPMENT —_—SELF-DEFER weight as tar forward as possible, while bringing your right knee past the outside of your left e! leg extended. " Bring your leg back up to the ceiling. Repeat 8 times in a row then switch legs to repeat 8 mo Keep your movements deliberately slow, actively stretching through a full range of motion 3. Traveling Primate: It targets your shoulders, abs, hips, and quads. 29 7INDIAN WSF workouTs = Stand with your feet hip-width apart and toes out. Crouch down, placing palms on floor to th« the body (left hand by right foot), = Keep your palms planted throughout, jump your feet to the right; land with a left foot betwee left knee bent, and right leg straight. Take your hips to the right to reset position (left leg str and right knee bends), and place your palms on the floor outside of the right foot to complete 1 ™ Do about 6 reps; change directions and repeat. Do 2 sets. If you find it difficult, shift positions instead of jumping. 4. Stork Seesaw: This is a great workout to work those abs, hips butt, quads, and hamstrings. iptv irre. con/anima-aw-werkous! 2sn7a017 Top 10 Arimal Flow Workouts fr trench, Stabilty and Coordination 2 VQ/SVURRIGNacropics —CORETRAINING —DIET._—FITNESS EQUIPMENT —_—SELF DEFER = Stand with feet together and clasp arms behind back. Lift right knee forward to hip level, foot fle = Balancing on your left leg, squat slightly and hinge forward from the hips until your back in line with your back, parallel to the floor and your right heel = Return to upright stork stance; repeat. Do 12 reps; switch legs and repeat. Do 2 sets 5. Crab Flip: It targets the back, triceps, butt, and hamstrings. INDIAN WORKOUTS it on the floor with knees bent, feet flat, and place palms on the floor behind you, fingers point from the body. Lift your butt 1 or 2 inches off the floor. = Raise your right arm overhead as you lift hips off the floor as high as possible, arching your back = Lower hips toward floor and place right hand down, keeping butt lifted. Repeat with left arm. Do 2 sets of 12 reps, alternating sides. 6, Travelling Beast: iptv irre. con/anima-aw-werkous! azsitar Top 10 Arimal Flow Workouts for Strength, Stability and Coerdinaion SV aRuoets = Balance on your hands and feet, wrists positioned below shoulders and knees hovering an in the ground slightly in front of the hips and under the naval. = Keep your core engaged as you step your left foot and right hand forward. = Then, step forward with your right foot and left arm. Move 4 strides forward and 4 strides bac complete 1 repetition, " Do 16 repetitions total. 7. Lateral Lunge: This is another complete body workout which helps workout most muscles of your body. SV aneats ~ - = Stand with your core muscles tight. = Bend yourself lower into a right side lunge, left arm reaching across to right foot, right arm « back with both arms ready to generate rotational power. hp skwwindarorkouts.conanima-Now-werkouts! masn7a017 Top 10 Arimal Flow Workouts for Strength, Stability and Coerdinaion Rey VQ/SVURRIGNacropics —CORETRAINING —DIET._—FITNESS EQUIPMENT —_—SELF DEFER = Ifyou are unable to do this, instead of jumping try to step out. Perform 16 reps, in alternate di moving deliberately and actively through a full range of motion. 8. Side Kick Through: This exercise helps work on your glutes and quads, giving your legs a mean workout. = Start on your hands and knees, and engage your core to lift knees a few inches from the ground. = Move your body to the right, extending your left leg into a kick about an inch above the grounc of you. = Your right heel should be pressed flat into the floor as right arm bands and lifts out to the si facing up. = Powerfully pull the kicking leg back under the body to return to start and repeat to the ot Perform 16 reps, alternating sides each time, moving slowly and deliberately through a full motion. 9. Ape Squat ‘This exercise targets your shoulders, back, triceps, abs, butt, quads, and calves. iptv irre. con/anima-aw-werkous! aesn7a017 Top 10 Arimal Flow Workouts fr trench, Stabilty and Coordination ue TUNDIGNncropics — CORETRAINING DIET -—sFITNESS EQUIPMENT —_—SELF DEFER = Stand straight with feet hip-width apart, toes pointed out, and get into a deep squat, bending k to sides; reach your arms between knees toward the floor with palms facing out. = Maintain the crouch position the entire length of the throughout, lift heels off the floor and st torso as you raise your arms out to sides rotate your wrists so that your palms face up and sque shoulder blades together. = Get into the crouching position again by lowering your arms and heels to start position. = Do 2 sets of 12 reps. 10. Advanced Crab Position: Get down into your animal flow by revisiting the crab position. In this style of workouts, it is impc release the stress on the shoulders and wrist while it opens up the hips in the best way possible. BV URIS = You have, to begin with, get into a crab position, with fingers pointing away from the body, mor hips about an inch above the ground. = Bend your right arm, bringing it towards your chest in between your legs. iptv irre. con/anima-aw-werkous! a2sn7a017 Top 10 Arimal Flow Workouts for Strength, Stability and Coerdinaion Rey LQ/SVURRIGNncropics —CORETRAINING —DIET._-—FITNESS EQUIPMENT —_—SELF-DEFEN = Let your upper arm relax and bend 90 degrees. Bend low to start, repeating 8 times one atter t then shift sides to repeat 8 more times. "= With slow and deliberate moves, stretch through a full range of motion. Animal Flow makes for a wonderful, complete workout of its own. In animal flow classes, the entir: dedicated to the flow besides incorporating other exercises. This blends in some serious cardic conditioning in as well as muscular endurance. It can be compared to any sporting activity that continuous movement in various directions. Apart from that, you can work on your shoulder and wrist way better than other sports. Also, it is unlike those dance classes where you need to master the moves, in these animal bo: exercises you need not master any moves, all you need to do is go with the flow! So if you are tired and the same old cardio routines, it is time to incite the animal in you! Don’t worry, just start a beast body which will help you shed the excess flab and build muscle endurance. 9 0 comment 09° f¥G@eo DEBLINA BISWAS Deblina Biswas is a professional content writer at TheFitIndian.com. She has done he! \ in English and has done her graduation from Banaras Hindu University. 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