Walk like an elephant for health benefits. Here’s how to perform the elephant walk exercise, which can improve your posture and balance.
Bear crawl, frog jumps and bunny hops have one thing in common. They are all exercises inspired by animals. Joining the list of moves inspired by furry friends is the elephant walk exercise. It does not take a genius to figure out why this exercise is called the elephant walk. It does not involve jumping or walking from one spot to another. While focusing on your calves, thighs and lower back, you have to bend forward to perform this exercise. This low-impact exercise is an effective and a simple way to improve your posture as well as balance. There are more health benefits of mimicking an elephant’s gait.
What is the elephant walk exercise?
The elephant walk is an effective animal-inspired exercise that involves stretching and warming up the posterior chain muscle group. “It includes the thighs, lower back, hamstrings, glutes and calves which are crucial for movement,” says fitness expert Aman Puri. This dynamic move is all about stretching your body and doing lateral movements. Stretching is good for you, as it may help extend the range of motion, alleviate stiffness and increase muscle strength, as per research published in Sports Medicine.
The elephant walk is good for core strength. Image courtesy: Adobe Stock
What are the health benefits of the elephant walk exercise?
Here are some health benefits of performing the elephant walk exercise:
1. Improves posture and core strength
Poor posture can make it difficult to walk properly. It can also cause back or neck pain, and headaches, according to research published in Harvard Health Publishing. So, perform the elephant walk exercise, as it works the core muscles, and improves overall posture. “It also targets the dorsal chain muscles which help in forward movements and maintain overall control and stability,” says the expert. It helps improve back posture and flexibility by targeting the muscles present around the pelvic area and the hamstring muscles. This technique leads to a strong back and core while tackling back pain issues. It also helps tone the posterior muscles, especially the hip muscles. “These simple movements are not only good for muscle strength, but also help improve endurance,” says Puri.
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2. Enhances mobility and flexibility
This exercise improves flexibility and mobility by involving an amalgamation of lateral, forward and backward movements. “Performing elephant walk exercise and stretches daily can help improve spine, shoulder and posterior hip flexibility,” says the expert.
3. Improves coordination and balance
Building coordination and balance is extremely important for your overall body movement. “The elephant walk is an exercise that challenges both the knees to move back and forth. This in turn helps in improving coordination and maintaining equilibrium,” says the expert.
4. Lowers chances of injuries
By reducing the stiffness of the muscles, this move reduces the wear and tear of muscles, lowering the risk of injury. “This exercise may also lower muscle and joint stiffness which can lead to severe pain if not treated on time, especially back pain,” says Puri. As it improves balance, it helps prevent falls.
5. Improves blood flow
The elephant exercise involves dynamic movements that help improve blood circulation, especially in the lower back, hamstrings and legs. “This boosts oxygen and nutrient supply to muscles for better overall performance and recovery following a workout session,” says the expert.
6. Low-impact exercise
Being low in impact yet dynamic, this exercise can be performed by anyone to improve their fitness levels. Low-impact exercise may help people who are injured or have a condition that needs them to protect their joints, as per research published in Current Problems in Cardiology. But check with a doctor before doing the elephant walk.
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How to do the elephant walk exercise?
It is a simple technique that can be performed by following these steps:
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Lean forward from a standing position, with both your hands touching the ground in front of your toes.
Slightly bend your knees in an alternate pattern while slightly lifting your foot heel just above the floor to perform a stretch of either leg one at a time.
Hold the position and then straighten your legs.
Repeat the steps multiple times without standing up.
“Keep your posture aligned and balanced, bend your knee a little to support the movement and avoid doing unnecessary reps or excessive stretching in one go,” suggests Puri. Also, if you are unable to touch your hands to the floor, especially the elderly, you may take help of a chair.
You can take support while doing the elephant walk. Image courtesy: Adobe Stock
Who should not do the elephant walk exercise?
“It is a simple exercise that can be performed by anyone, and can even be made a part of recovery or rehabilitation exercises,” says the expert. But it is always better to perform exercises under the supervision of a trainer to avoid any negative consequences.
People with injuries, especially in the pelvis, hamstring, shoulder, leg and lower back should consult a doctor to prevent further pain and injury.
Pregnant women should also avoid doing this exercise, as it involves forward bending, which can put pressure on the abdomen.
The elephant walk exercise is can be performed by beginners, elderly or athletes to improve muscle endurance. It can be performed anytime, anywhere without any gym equipment. However, check with a doctor before doing it, especially if you recently got injured.
Related FAQs
Can you do elephant walks every day?
Yes, you can perform the elephant walk daily as a part of warm up, for the purpose of stretching or as a routine exercise. For enhanced benefits, this can be before running or leg day to improve overall performance.
How long should you do the elephant walk exercise?
You can perform 15 to 20 repetitions of the elephant exercise in 3 sets for each leg. This helps strengthen the hamstring muscles by keeping overall posture aligned, improving balance and strengthening the muscles.
RHINELADER (WJFW) – Everyone knows exercising is good for you, but it can be intimidating to know where to start. A Rhinelander gym recently celebrated one year of motivating people of all shapes and sizes.
Resident Melissa Bayne-Allison wanted a workout space that was safe and fun, so that exercising was not something to dread but to look forward to.
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“I wanted to create a space that was fun and that was exciting and would create,” said Bayne-Allison, “it would create consistency for people and make sure that they continued to show up for themselves.”
She started Club Vybz just over a year ago out of her home in Rhinelander, but it wasn’t quite meeting her goal.
“My husband and I drove past here and there was a for rent sign in the window and I had kind of been contemplating opening a space like this,” she said, “but I just didn’t know how to get that going.”
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Despite that initial hesitancy, the new space has welcomed in many more people.
Bayne-Allison said, “people really come together, they joke around, they share things with people, you know people come in here and because this is a vulnerable position to be in, working out people do tend to share more about their lives in that and with that comes community and that’s really what this place is about.”
Club Vybz has 40 active members. Since opening, Bayne-Allison has seen how it helps people outside of the club.
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She said, “some people come in here and their confidence might be low and coming in here and accomplishing a workout that they maybe didn’t think that they could do is really rewarding for them and that is a confidence booster and it does really help them go out into the community and do more for themselves.”
There’s one more thing she wants the community to know about Club Vybz.
“The hardest part of the workout is walking through the door, just show up for yourself, if you’re scared, come in, check it out, if the green light is on and the blue door is open, I’m here.”
Club Vybz Fitness is located in Rhinelander on Courtney Street. Hours for exercise classes are posted on the Club Vybz Facebook page.
A model was left red-faced after almost nearly climaxing in her Pilates class while engaging her core.
Fitness model Sarah Lloyd is no stranger to intense training, having competed in ultramarathons and being an avid gymgoer.
The 25-year-old, who hits the gym every day without fail, normally loves working out — but during a recent group session, she “panicked” after a specific ab exercise saw her oxytocin levels rise as she fought back an orgasm.
Sarah Lloyd says she learned she can’t do a specific ab exercise in public after nearly having a “coregasm.” Jam Press/@sarahxlloyd
Lloyd was so “freaked out” by the experience that she is now too afraid to try the same exercise again.
“I found out about my magic orgasm technique by accident,” said the influencer, who has 131,000 Instagram followers.
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“I work out every day; normally, I’ll just hit the gym, but occasionally I’ll take a group class.”
It was at a group class that things started to go a bit different.
“We were doing leg raises and after doing about 10 of them, I started to feel a tingle in my body,” she said. “I thought, ‘Surely that’s not how it’s meant to feel?’
“I was sweating and could feel a similar sensation to what I’d normally experience in bed. As I noticed the climax building, I panicked and had to stop. I don’t know if my heavy breathing gave me away.
“Obviously it felt good — but not right for ab exercises in a gym!”
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“I found out about my magic orgasm technique by accident,” said the influencer, 25. Jam Press/@sarahxlloyd
Coregasms
Nicknamed “coregasms,” exercise-induced orgasms are fairly rare — but certainly not unheard of. Debby Herbenick, a sex researcher and author of “The Coregasm Workout,” estimates that roughly 10% of people have them.
“They generally feel similar to orgasms from vaginal intercourse, but they tend to be more dull, less intense and more tingly,” she told Self.
“They seem to last about the same length of time as orgasms during sex. They occur from exercises that heavily engage the core abdominal muscles.”
Exercise-induced orgasms are fairly rare — about 10% of people have them. Jam Press/@sarahxlloyd
People don’t usually have one on the “third or fourth crunch,” she said, but rather when they fatigue their core muscles.
According to Healthline, the most common exercises to cause them are crunches, leg lifts, knee lifts, hip thrusts, squats and hanging straight leg raises. Situps, weightlifting, climbing, pullups and chinups may also work for men.
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Passing on Pilates
Lloyd, from the Gold Coast, Australia, now has to avoid certain classes to ensure she doesn’t accidentally enjoy herself a little too much during a workout.
“The worst is if I’m in a Pilates class,” she said. “They’ll say to do leg raises but I just have to refuse. I can’t do them or I will literally orgasm.
“None of the instructors have questioned me on it yet and I really hope they don’t.”
Lloyd confided about what happened to a friend who was “baffled” by the confession.
“I’ve never seen her look so shocked,” she said. “My friend had never heard of anything like it and neither had I before I discovered the skill myself.
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“The worst is if I’m in a Pilates class,” said Lloyd. “They’ll say to do leg raises but I just have to refuse. I can’t do them or I will literally orgasm.” Jam Press/@sarahxlloyd
“We don’t know anyone else that can do it — or maybe they’re just too afraid to tell us.”
As for her new challenge — avoiding orgasm — Lloyd can “laugh” about what happened in the class but now carefully structures her workouts to avoid triggering the reaction.
“I’m very structured with my training now, so I know exactly what I’m doing each session. I stick to a routine that works for me and avoids any awkward situations,” she said.
“I always do cardio, followed by two leg days and one arm day. Plus, I’m really in tune with my body after years of intense training. It’s just one of those strange things that you discover about your body.
“You don’t expect surprises like that from ab exercises, but here we are. I can laugh about it now.”
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Lloyd has taken part in six ultramarathons, but she was forced to stop doing them due to a stress fracture in her back.
“I’ve always been into fitness and it is a huge passion of mine,” she said. “Ultramarathons are super hard, hilly and you have to be quite fit to handle them. A lot of them are also on trails, so that makes it harder.”
For years, fitness goals have been narrowly defined by the number on the scale – smaller waists, fewer inches, and a thinner appearance often taking centre stage. But chasing thinness alone can come at a cost, leaving the body weaker, low on energy, and more vulnerable to illness. True fitness is less about how little you weigh and far more about how well your body functions – your strength, stamina, vitality, and ability to perform everyday life with ease.
Dr Chopra offers a refreshing take on fitness! (Unsplash)
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Dr Alok Chopra, founder-director and consultant cardiologist at Aashlok Hospital with over 40 years of experience, has offered a refreshingly grounded perspective on what fitness should truly prioritise in 2026. Urging a shift away from superficial goals, he says, “Don’t aim to be thinner. Aim to be fitter!” – a message that reframes fitness as strength, resilience, and long-term well-being rather than mere weight loss.
In an Instagram post shared on January 6, the cardiologist highlights, “2026 isn’t about becoming smaller. It’s about becoming stronger, steadier, and more capable. This year, shift the focus from appearance to vitality, from quick fixes to sustainable strength. Because feeling strong will always matter more than looking thin.”
Health isn’t a size, it’s a state
According to Dr Chopra, the number on the weighing scale tells only part of the story – broader markers such as BMI and overall body health are just as important in assessing true well-being. He states, “The number on the scale does not tell you the whole story. Look at your BMI and overall body health instead.”
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Measure progress in energy, not inches
Most people on their fitness journeys fixate on inches lost, rather than aiming for real fitness – one that also accounts for how strong, fresh, and energised you actually feel. The cardiologist points out, “Are you waking up refreshed and active? Support your body, take your supplements diligently.”
Less shrinking, more strengthening
Fitness should be about building strength and making your muscles more efficient – not simply shrinking your waistline. Dr Chopra raises the important question, “Can your body support your daily life comfortably and efficiently?”
Strong feels better than small
The cardiologist stresses that exercise should be viewed as an act of self-care – a way to strengthen the body and lower disease risk – rather than as a tool for restriction or self-punishment through extreme workouts. Exercising without adequate nourishment may make you thinner, but it also strips away strength, leaving the body weaker in the long run. He states, “Exercise is self-care, not a penalty for eating.”
Choose vitality over vanity
Dr Chopra emphasises the importance of prioritising long-term fitness over quick fixes, noting that short-term weight loss is often unsustainable – leaving you weaker and far more likely to regain the weight just as quickly. He highlights, “Sustainable habits will always be better than crash diets and short-term fixes.”
Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. It is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.
