What Exactly Is Animal Flow?
Forget treadmills and dumbbells for a moment. Animal Flow is a ground-based, bodyweight movement system designed by fitness expert Mike Fitch. It draws inspiration from various disciplines, including yoga, gymnastics, and capoeira, but it’s a unique practice
in its own right. The entire system is built around 'quadrupedal movement'—moving on all fours. The goal isn't just to burn calories; it's to improve communication between all parts of your body, enhancing your strength, flexibility, mobility, and coordination simultaneously. It's about reconnecting with a more primal, intuitive way of moving.
Why Take It Outdoors?
While you can practice Animal Flow anywhere, taking it outdoors adds a powerful dimension. A grassy park or a sandy beach provides a dynamic, uneven surface that forces your stabiliser muscles—especially those in your core, ankles, and wrists—to work harder. This improves your proprioception, which is your body's awareness of its position in space. Plus, you get the added mental and physical benefits of being in nature: fresh air, sunlight for Vitamin D production, and a proven reduction in stress levels. It transforms your workout from a chore into a playful, liberating experience.
Unlocking Functional Core Mobility
When we talk about 'functional core mobility', we're moving beyond the idea of a six-pack. A functional core is one that can stabilise your spine and pelvis while your limbs are moving. It’s about creating strength through a full range of motion. Animal Flow excels at this. Because you're constantly shifting your centre of gravity while supporting your bodyweight, your entire core—including your abs, obliques, lower back, and glutes—is firing in an integrated way. These drills challenge your body to twist, extend, and brace, building a resilient and truly strong midsection that supports you in sports and daily life.
Drill 1: The Beast
This is a foundational position in Animal Flow. Start on your hands and knees, with your hands directly under your shoulders and your knees under your hips. Spread your fingers wide and grip the ground. Tuck your toes and lift your knees just an inch or two off the ground. Your back should be flat like a tabletop, your gaze slightly forward. This is the Static Beast. The key is to actively push the ground away and brace your core, as if you're about to be pushed from the side. Hold this position for 20-30 seconds, focusing on steady breathing. You'll feel your entire core and shoulders light up.
Drill 2: The Crab Reach
This drill opens up the front of your body and strengthens your posterior chain. Start by sitting on the ground with your knees bent and feet flat, about hip-width apart. Place your hands on the ground behind you, fingers pointing away from your body. Lift your hips off the ground into a 'Crab' position. From here, lift your right hand off the ground, drive your hips up towards the sky, and reach your right arm over and across your body. Your eyes should follow your hand. You should feel a deep stretch through your side and chest. Lower back down with control and repeat on the left side. Aim for 5-6 reps per side.
Drill 3: The Underswitch
The Underswitch is a transition that teaches you to move fluidly. Start in your Beast position. Simultaneously lift your right hand and your left foot. As you do, pivot on your right foot and swing your left leg underneath your body, bringing it through to the front. You'll land softly in a Crab-like position. To return, reverse the movement: lift the same hand and foot (right hand, left foot) and pull the leg back through to your starting Beast position. The movement should be smooth and controlled. Practice it slowly at first. This drill is a cornerstone for connecting movements and building flow. Perform 5-8 reps, alternating sides.
