Unlock Your Primal Power: Animal Flow Builds Core Strength That Goes Beyond Crunches

Instructor Josh wants you to know about his new class at TMA: Animal Flow! Continue reading for his post...

Have you tried everything but still feel unstable when lifting weights, getting up, or simply standing still? Are basic movements becoming increasingly difficult with age, but you’re not even that old? Do you grunt when you put on your socks? 

If you answered yes to any of these, you're not alone. Most fitness routines focus on building the visible muscles without addressing the deep stabilizers that provide true, functional power. Think of how much easier it is to lift 40 pounds on a machine than it is to lift a 40 pound dumbbell.  

Introducing Animal Flow: Stop working out and start moving like the human animal you are. 

Animal Flow is a ground-based, bodyweight movement system that uses quadrupedal (all-fours) patterns to build real-world core strength and stability from the ground up. Animal Flow activates your deep core muscles to stabilize the spine, hips, and shoulders during dynamic movement, offering a level of functional strength that traditional exercises can't match.

I had decent abs from years of inverted rock climbing, circus arts, and traditional exercises, but I still lacked the stability that came with true core strength. That all changed when I discovered the super fun, powerful, and integrated movements of Animal Flow.

What Is Core Strength? Core vs. Abs

Let's clarify: the "core" is more than just the six-pack. The core includes all the muscles that connect your spine, ribs and pelvis. True core strength is about stability - the ability of these deep muscles to work together to protect your spine and maintain alignment.

The Power Transfer

When you have true core stability, you transfer more power from your legs to your arms with less applied energy. This means you don’t have to work as hard to get the same power output. Simply put: life gets easier!

The Quadrupedal Difference

Animal Flow places your body in positions like “Beast” or “Crab,” meaning you’re on your hands and feet, with your core working constantly to prevent your hips and spine from collapsing, shifting, or rotating unnecessarily. This is called a “closed-chain exercise” and it’s a powerful form of movement that inherently improves joint stability and forces total-body integration.

The Six Components of Animal Flow

The Animal Flow system uses six distinct components that work together to create a stronger, more mobile "human animal":

1. Wrist Mobilizations: Wrist Mobilizations are the essential first step, consisting of simple yet effective movements that prime and strengthen the hands and wrists. They ensure your joints are prepared for the challenges of Animal Flow.

2. Activations: Activations are isometric holds that progressively challenge stability, designed to awaken the body and foster more effective communication between the brain and muscles. Unique to Animal Flow, they are perfect for preparing the nervous system for any type of workout.

3. Form Specific Stretches: Form Specific Stretches are dynamic, full-body mobilizations that begin from one of our base positions and move through various ranges of motion. The primary aim of FSSs is to actively promote mobility - a perfect balance of flexibility and stability - across all the body's joints.

4. Traveling Forms: Traveling Forms are fundamental, animal-inspired movements that enhance the function of the “human animal.” This locomotion style offers unique opportunities to simultaneously enhance coordination, functional strength, and cardiovascular conditioning.

5. Switches and Transitions: S&Ts create the “flow” in Animal Flow. These dynamic movements are the connectors, seamlessly linked to create infinite, fluid sequences or used independently as potent exercises and conditioning drills.

6. Flows: Flows are the ultimate expression of the system. They are dynamic sequences that integrate Switches & Transitions, Form Specific Stretches, and Traveling Forms. Blended together, these elements create a fluid, continuous practice with infinite combinations and possibilities.

Why Core Strength Is So Important (The Benefits)

The integrated stability you build on the ground translates to a more functional and pain-free life.

Improved Performance: A stronger, more stable core translates directly to better balance, agility, and power in other activities like hiking, yoga, dance, or sports.

Injury Prevention: The enhanced spinal protection and deep muscle control you gain from core stabilization lowers your risk of joint pain and injury. Your shoulders, back, neck, hips, and knees will thank you!

Brain-Body Connection: The cross-lateral, full-body coordination required to practice Animal Flow increases your proprioception (body awareness), helping you be more present, focused, and controlled in every single movement you make.

Ready to unlock your own primal core strength? Join an Animal Flow core workout class on Tuesdays at noon with Josh!

Josh is a disabled veteran who uses Animal Flow to stay functionally mobile and pain-free. His students learn to build positive relationships with their bodies through play, and his class style discourages comparison and competition. He is a Master Trainer, Yoga Teacher, Stretch Coach, Conscious Aging Facilitator, Forest Service Volunteer, and a Leave No Trace Master Educator.