\n
Primal movement exercises draw inspiration from the natural actions of our bodies and typically focus on functional activities that engage multiple muscle groups simultaneously. If you\u2019re new to fitness or this way of working out, the basic primal movement flow below is a great way to build strength, mobility, and coordination using your own body weight.<\/em><\/strong>\u00a0<\/p>\nPrimal movement is one of the most accessible ways to work out and build total-body strength. It enlists functional exercises, such as squats, lunges, and presses, so it can help you continue to stay active with age. This is particularly important because as we get older, we begin to lose muscle mass (also known as sarcopenia), which can lead to falls and injuries, according to the Centers for Disease Control and Prevention.<\/p>\n
So what is primal movement, exactly? According to fitness instructor and coach Joe Johnson, primal movement refers to a style of exercise that draws inspiration from the natural, instinctive motions of our ancestors.<\/p>\n
\u201cIt involves a variety of functional, full-body movements that mimic the way our bodies are designed to move in real-life situations,\u201d Johnson explains to DailyOM. \u201cThese movements are often derived from animal-like patterns, incorporating elements such as crawling, jumping, squatting, and balancing.\u201d<\/p>\n
\u00a0<\/p>\n
Because primal movements work with the natural and innate physicalities of the body, beginners can do this workout without feeling overwhelmed.<\/em><\/strong><\/p>\n\u00a0<\/p>\n
Tailoring a workout around such movements not only makes you sweat, but also allows you to continue to train \u2014 and perform everyday activities \u2014 with ease. \u201cMost primal movement exercises work the entire body,\u201d Johnson says. \u201cThis is ideal for beginners, who need to develop overall strength and stability.\u201d<\/p>\n
The best part is that primal movement doesn\u2019t require any expensive workout equipment. Your own body weight provides resistance.<\/p>\n
Read on to learn five basic primal movements that all beginners should know.<\/p>\n
Try This 20-Minute Beginner Primal Movement Workout<\/h2>\n
This primal movement flow from personal trainer Mike Hamlin is a great way to try this type of exercise to improve your strength and coordination, alongside a host of other benefits.<\/p>\n
Aim to do 5 to 10 reps of each move and adjust based on your fitness level. For example, start with 5 reps, then work your way up to 10 reps once you\u2019re more comfortable with the exercises. Go through the flow two or three times and rest for two minutes between each set. Always listen to your body, however, and stop if you feel like you\u2019re overexerting yourself or if you\u2019re in any pain.<\/p>\n
Hamlin suggests doing this workout two to three times per week in the beginning. For example, you could do these exercises on Monday, Wednesday, and Friday, and other light activities, like taking a walk or doing an easy yoga flow, on Tuesday and Thursday.<\/p>\n
As you progress, your muscles will need more of a challenge. \u201cAt this point, you can shift the program to focus more on one type of movement, such as squatting, with more exercise volume \u2014 more reps \u2014 each day so that you can adequately challenge and stimulate muscle growth,\u201d he says.\u00a0<\/p>\n
Interested in learning more? Check out\u00a0<\/strong>Primal Movement for Aches and Pains<\/strong><\/p>\nExercise 1: Body Weight Squats<\/h3>\n
Primal movement: <\/strong>Squatting<\/p>\nThis is one of the most common movements that people need to master because it trains your body how to properly pick things up from the ground and stand back up, Hamlin says. \u201cSquats should be done almost every single day to help maintain hip and leg strength and flexibility.\u201d<\/p>\n
How to do it: <\/strong>Stand with your feet shoulder-width apart. Bracing your core, lower your butt back and down while keeping your back straight and chest lifted. Lower until your thighs are parallel to the floor, or as low as you can comfortably go. Avoid allowing your knees to cave inward or outward. Push your feet into the ground to slowly return to standing position. Maintain a neutral spine, with your chest up and shoulders back, throughout the movement.<\/p>\nExercise 2: Push-Ups<\/h3>\n
Primal movement: <\/strong>Pushing<\/p>\nThis classic exercise is great for building upper-body strength, but it can be intimidating for some people who don\u2019t believe they have the strength to do push-ups from the floor. If you\u2019re unable to do push-ups from the ground, try them on an incline and place your hands on a couch or counter. Or you can do push-ups on your knees. You can still reap the strengthening benefits of this move with these modifications.<\/p>\n
How to do it: <\/strong>Start in a high plank position with your hands slightly wider than shoulder-width apart. Extend your legs behind you and tuck your pelvis in to engage your core. Squeeze your glutes and quads. Your body should form a straight line from the top of your head to your heels. Lower your body by bending your elbows until your chest almost touches the floor and your arms are at 45 degrees. Keep your core engaged and your back straight. Press your hands into the ground to push yourself back up to the starting position. Your body should come up in one straight line. Avoid sagging your hips and allowing your lower back to arch excessively.<\/p>\nExercise 3: Body Weight Good Mornings<\/h3>\n
Primal movement: <\/strong>Bending<\/p>\nThe Good Morning is a precursor to a more difficult movement: the deadlift. Deadlifts are an excellent functional exercise for lifting heavy things off the floor using your glutes. \u201cBy doing this, you will strengthen your hamstrings and glutes and build great hip stability,\u201d Hamlin says.<\/p>\n
How to do it: <\/strong>Stand with your feet shoulder-width apart, your core engaged, and your chest lifted. Place your hands on your hips or cross them in front of your chest. Bend your knees slightly to ensure that you\u2019re not locking them out. (This will help to maintain stability throughout the movement.) Keeping your back straight and your gaze forward, hinge forward at the hips, pushing your butt back. Engage your core muscles to support your spine.<\/p>\nAs you hinge forward, you should feel a stretch in your hamstrings. Pause for a moment in this stretched position. Engage your glutes and hamstrings and reverse the movement. Push your hips forward, driving them toward the wall in front of you.<\/p>\n
\u201cIt\u2019s important to maintain a neutral spine throughout the movement, avoiding any rounding or arching of the back,\u201d Hamlin says. \u201cKeep your back straight and maintain control throughout the entire range of motion.\u201d<\/p>\n
Exercise 4: Standing Russian Twists<\/h3>\n
Primal movement: <\/strong>Rotating\u00a0<\/p>\nRotating is a primal movement we use often in daily life, whether it\u2019s reaching for something in the back seat of a car or simply turning around to look at something while you\u2019re out for a walk.<\/p>\n
How to do it:<\/strong> Start by standing with your feet shoulder-width apart. Extend your arms straight in front of you, interlocking your fingers. Rotate your upper body to one side, allowing your arms to follow the movement. Engage your core as you rotate and keep your hips stable. Return to the center and repeat the rotation to the opposite side.<\/p>\n\u201dFocus on maintaining good posture and avoiding excessive twisting of the lower back,\u201d Hamlin says. \u201cIf this is easy, you can find a small weight or a heavy book and hold that in your hands while you do the movement.\u201d<\/p>\n
![\"\"](\"https:\/\/cdn.prod.website-files.com\/68fa41ec280450679a772f96\/691cee2e3933c65468b47596_Stocksy_txp3a98fe90LJl300_Medium_4264049.jpeg\")
<\/p>\n