What Exactly Is Animal Flow?
Think of it as a blend of yoga, gymnastics, breakdancing, and parkour, all rolled into one fluid practice. Created by fitness expert Mike Fitch, Animal Flow is a bodyweight training system based on quadrupedal movement—moving on all fours, just like an animal.
It’s not about mimicking a bear or a crab perfectly; it’s about using these primal movement patterns to unlock greater mobility, flexibility, and functional strength. The entire system is built on six components, including wrist mobilisation, activations (like static Beast and Crab holds), form-specific stretches, and, eventually, linking them all together into a seamless 'flow.' At its heart, it’s about reconnecting with your body’s natural ability to move.
The Core Connection: Beyond the Six-Pack
When we talk about 'core strength,' we often picture a chiselled six-pack. But a truly strong core is about much more than visible abs. It’s a complex system of muscles throughout your torso that stabilises your spine, controls movement, and transfers force between your upper and lower body. This is where Animal Flow excels. Traditional exercises like crunches isolate small muscle groups. In contrast, every Animal Flow movement forces your entire core to fire up to keep you stable and controlled as you move your limbs. Your body has to fight rotation and maintain balance from an unstable, ground-based position. This builds deep, integrated core strength that translates directly into better posture, reduced back pain, and improved performance in sports and daily life.
Start Here: The Foundational 'Beast'
Almost every Animal Flow journey begins with mastering the 'Beast' position. It looks simple, but holding it correctly is a workout in itself. Here’s how to do it: 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 floor to activate your hands and forearms. Now, tuck your toes and lift your knees just an inch or two off the ground. Your back should be flat, like a tabletop. Engage your core to prevent your hips from sagging or rising too high. That’s it. Just hold this position. You’ll immediately feel your abs, shoulders, and quads working to keep you stable. Aim to hold for 15-30 seconds, rest, and repeat, focusing on perfect form.
Beginner Drill: The Beast Reach
Once you're comfortable holding the Beast, you can add movement. The Beast Reach is a fantastic drill for challenging your stability. From your static Beast position (knees hovering off the floor), slowly lift one hand and reach it forward, as if you’re about to shake someone’s hand. The key is to keep the rest of your body absolutely still. Don’t let your hips twist or your shoulders shift. Your core has to work overtime to prevent your body from rotating. Hold the reach for a second, then slowly return your hand to the starting position with control. Alternate hands, performing 5-8 reaches per side. This simple move targets the deep stabilising muscles of your core in a way few other exercises can.
Another Angle: The Crab Reach
The Crab Reach introduces a new position and challenges your body in a different plane of motion. Start by sitting on the floor with your knees bent and feet flat. Place your hands on the floor 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 floor, and as you do, drive your hips up toward the ceiling. Reach your right arm up and over your head, arching your back and looking toward your left hand on the floor. You should feel a deep stretch through your side, hip flexor, and chest. Return to the starting Crab position with control and repeat on the other side. This move is incredible for building core and glute strength while simultaneously improving thoracic (upper back) mobility.
