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  • Writer's pictureBabel Training Academy

5 Essential Animal Flow Movements for Beginners

Updated: Jan 29

Animal Flow in Kuala Lumpur, Malaysia

In Kuala Lumpur, Malaysia, where the pace of life is fast, the need for effective fitness regimes is ever-growing. Animal Flow is emerging as a popular way to stay fit. This innovative fitness trend which combines quadrupedal and ground-based movement with elements from various bodyweight-training disciplines. It is not only about physical strength but also about fluidity and mental wellness. For beginners in Malaysia looking to delve into the world of Animal Flow, here are five essential movements to get you started on your journey.

1. Beast Walk


(Credit: Animal Flow)

Basics of the Beast Walk

The Beast Walk is the cornerstone of Animal Flow, focusing on stability and core strength. To perform this movement, start on all fours. By ensuring your knees are under your hips and hands under your shoulders. Then, slightly lift your knees off the ground. This position, called the 'beast position,' is your starting point.


Advancing the Beast Walk

Once comfortable in the beast position. Start moving forward by simultaneously moving your opposite hand and foot. The key is to maintain a stable, low center of gravity and keep your back flat. This movement enhances coordination and strengthens the shoulders, core, and legs.


2. Crab Reach

(Credit: Animal Flow)


Introduction to Crab Reach

The Crab Reach is excellent for opening up the chest and shoulders. Which is beneficial for those who spend long hours at a desk. A common scenario in Singapore's work culture. Begin in a seated position, feet flat on the floor and hands behind you.


Executing the Crab Reach

Lift your hips off the ground and extend one arm overhead, following your hand with your eyes. Your body should form a bridge. This movement stretches the front of the body and strengthens the back. Which eventually improves posture and flexibility.


3. Scorpion Reach

(Credit: Animal Flow)


Understanding Scorpion Reach

The Scorpion Reach boosts your spine and shoulder strength and flexibility. First, get into a plank. Next, lift one leg and bend it, aiming to touch your foot to the opposite shoulder. Keep it simple and smooth.


Mastering Scorpion Reach

This movement is not only about reaching. But also about controlled balance and stability. It's great for building core strength and enhancing body control. Precision is a must for lots of sports and things people love in Singapore..


4. Ape Reach

(Credit: Animal Flow)


Getting Started with Ape Reach

The Ape Reach, a lively and exciting exercise. Which boosts the strength and flexibility of your legs. Begin in a deep squat position with your hands on the ground in front of you.


Perfecting the Ape Reach

From the squat, propel yourself forward, landing back in a deep squat. This movement not only strengthens the legs and glutes. But also improves joint mobility. Particularly beneficial for those who lead a sedentary lifestyle.


5. Loaded Beast



Introduction to Loaded Beast

The Loaded Beast is a powerful move for building explosive strength. Start in the beast position, then shift your weight back towards your heels, loading your legs like a spring.


Executing the Loaded Beast

From the loaded position, propel yourself forward, returning to the original beast position. This movement not only builds lower body strength but also enhances cardiovascular endurance. Which makes it a favorite among fitness enthusiasts in Singapore.


Discover flexibility, focus and strength in animal flow


Animal Flow is a great way to get stronger, more flexible, and improve your focus. These five moves are perfect for beginners in Malaysia to start with. They help you explore this fun fitness style. Whether you want to get fit or feel more in tune with your body, Animal Flow can help you do both.

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