Elephant walk exercise: Benefits and how to do | XpertsReviews.com

The bear ramp, frog jumps and rabbit hops have one thing in common. These are all exercises inspired by animals. The interpreter of the list of movements inspired by fur friends is the elephant walking exercise. You don’t need genius to understand why this exercise is called the elephant walk. This does not imply skipping or walking from one place to another. While focusing on your calves, thighs and lower back, you need to lean forward to perform this exercise. This low impact exercise is an effective and simple way to improve your posture as well as balance. There are more health benefits to imitate an elephant’s approach.

What is elephant walking exercise?

The elephant walk is an effective animal -inspired exercise which consists in stretching and reheating the muscle group of the posterior chain. “It includes the thighs, the lower back, the hamstrings, the glutes and the calves that are crucial for the movement,” explains the expert in fitness Aman Puri. This dynamic movement is to stretch your body and make lateral movements. Stretching is good for you, because it can help extend the amplitude of movements, reduce stiffness and increase muscle strength, according to research published in Sports medicine.

What are the health benefits of elephant walking exercise?

Here are some advantages for the health of the elephant walking exercise:

1. improves posture and central force

Poor posture can make walking difficult. It can also cause back or neck pain and headache, depending on the research published in Harvard Health Publishing. So, perform the elephant walking exercise, because it works the muscles of the heart and improves the global posture. “It also targets the muscles of the dorsal chain which contribute to the movements transferred and maintain overall control and stability,” explains the expert. It helps improve the posture and flexibility of the back by targeting the muscles present around the pelvic area and hamstring muscles. This technique leads to a solid back and nucleus while attacking the problems of back pain. It also helps to tone the posterior muscles, especially hip muscles. “These simple movements are not only good for muscle strength, but also help to improve endurance,” says Puri.

2. improves mobility and flexibility

This exercise improves flexibility and mobility by involving a fusion of lateral movements, forward and backward. “The realization of the elephant walking exercise and stretches daily can help improve the flexibility of the spine, shoulders and the hip,” explains the expert.

3. improves coordination and balance

Coordination and balance of buildings are extremely important for your overall body movement. “The elephant walk is an exercise that defies the two knees to move back and forth. This in turn helps to improve coordination and maintain balance, ”explains the expert.

4. Reduces the chances of injury

By reducing muscles stiffness, this movement reduces the wear of muscles, which reduces the risk of injury. “This exercise can also reduce muscle and joint stiffness which can cause intense pain if it is not treated in time, especially back pain,” explains Puri. As it improves balance, it helps prevent falls.

5. Improves blood circulation

Elephant exercise involves dynamic movements that help improve blood circulation, especially in the lower back, hamstrings and legs. “This stimulates oxygen and supply of nutrients to muscles for better overall performance and recovery after a training session,” said the expert.

6. Low impact exercise

Being low in impact but dynamic, this exercise can be carried out by anyone to improve its level of fitness. A low impact exercise can help people injured or who need them to protect their joints, according to research published in Current problems in cardiology. But check with a doctor before walking the elephants.

How to do the elephant walking exercise?

It is a simple technique that can be done by following these steps:

• Lean forward in a standing position, both hands touching the ground in front of your toes.
• Lightly fold your knees in an alternative pattern while slightly lifting the heel with your foot just above the ground to make a section of one or the other of the legs at a time.
• Keep the position then straighten your legs.
• Repeat the steps several times without standing.

“Keep your posture aligned and balanced, fold the knee a little to support movement and avoid making unnecessary rehearsals or excessive stretching in one go,” suggests Puri. In addition, if you cannot touch your hands on the ground, especially the elderly, you can take the help of a chair.

Who should not exercise elephants?

“This is a simple exercise that can be done by anyone, and can even be part of the recovery or rehabilitation exercises,” explains the expert. But it is always preferable to perform exercises under the supervision of a coach to avoid any negative consequence.

• People suffering from injuries, especially in the pelvis, hamstrings, shoulders, legs and lower back should consult a doctor to avoid new pain and injury.
• Pregnant women should also avoid doing this exercise, as this implies front bending, which can exert pressure on the abdomen.

The elephant walking exercise can be done by beginners, the elderly or athletes to improve muscle endurance. It can be done at any time, anywhere without gym equipment. However, check with a doctor before doing so, especially if you recently injured yourself.