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.
The sun is a welcome addition to our exercise routines come summer – but the novelty of a sunny run or hike can quickly wear off as the temperature climbs. With heatwaves and record-breaking temperatures already this year, it’s important to know the best time to exercise in the heat for the weeks ahead.
Obviously, if you don’t like the heat and would rather be inside, then you can exercise in an air-conditioned gym or studio at any time of day. A good swimming workout is another way to stay cool. However, if you enjoy running, hiking, cycling, or a garden strength training workout, it makes sense to choose the coolest times of day. In the peak of the summer, this is before 10 am and after 5 pm, but the earlier (or later) you can go, the better.
The body reacts differently in the heat, making exercise above 20°C degrees feel harder, even if you’re doing the same workout you did in the cooler months. As the temperature climbs, blood vessels dilate to push blood towards the surface of the skin to cool it down, which means there is less in the muscles. This means your heart has to work harder and beat faster.
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You also naturally sweat more, which is the body’s way of cooling down. However, important micronutrients called electrolytes are lost in sweat, and if they aren’t replenished (through hydrating foods or electrolyte supplements), it can lead to lower blood volume, triggering symptoms like fatigue, rapid heart rate, and dizziness that extend beyond your workout.
As well as checking the day’s top temperature, you should check the heat index. This indicates how humid it can be, which can be more of a problem than the warmth and can leave you sticky and sweaty before you’ve even pulled on your running shoes.
With that in mind, Brian Maiorano, coach liaison for sports-tech company CORE, has some tips for exercising in the heat. “When the weather begins to really heat up, these are the best ways to train during a heatwave, and to really stay safe,” he says.
Don’t be afraid to sweat: You can gradually adapt to the heat within 4 to 5 days by raising your core temperature in a controlled way. Top athletes call this ‘heat training’, and it’s very effective if you’re careful to not overcook yourself.
Stay hydrated: As well as drinking water, you can douse your head and torso in it to stay cool.
Lower your intensity during the heat: Monitor your heart rate and stick to zone 2 if you’re exercising in the heat. This is 60 to 70% of your maximum heart rate (220 minus your age), and stop at any signs of dizziness, nausea, or headache.
Choose when to do your most vigorous training: During intense sessions, you don’t want the additional stress of heat, so Brian recommends doing it in climate-controlled conditions (like switching your run to a treadmill workout) or choosing the best time to exercise in the heat.
Don’t spend the whole day in an air-conditioned room: “Too much time enjoying the cool air can make you miserable when you are exposed to heat,” says Brian.
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Kylie Minogue has stayed active her whole life, but, refreshingly, she doesn’t follow a punishingly strict routine to stay fit.
‘I wish I was one of those women who do their exercises first thing in the morning, or run straight to the fitness studio as soon as they get up,’ she told Star Magazine. ‘But unfortunately, I’m just not that disciplined!’
Instead, the ‘I Should Be So Lucky’ singer partly relies on her hectic schedue to keep her moving. ‘I don’t really work out, but I’m constantly on the go,’ she told Express.
‘My guilty confession is that there isn’t [a routine]!…I think I stay in shape with an active (read, exhausting!) lifestyle,’ she continued on Reddit. ‘My fitness is really sporadic. I have to thank my mum for good genes.’
Kylie Minogue’s go-to exercises
Despite her self-professed low-key approach, the global multi-platinum recording artist incorporates several workout methods into her day, preferring mainly low-impact and moderate-intensity exercise.
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‘I do Pilates,’ she continued to Star. But she’s careful to keep things balanced. ‘I don’t overdo it,’ she clarified.
‘I like to at the very least do 15 minutes on the Yoga Studio app. I know how to do it without the app but the tone of the woman’s voice and that it’s timed, it goes by so quickly,’ she told WSJ. ‘Then I feel like that’s done and I feel good.’
Often, her exercise of choice also depends on what equipment is available.
‘If there’s a treadmill nearby, I like to do that. We say in my family, “Minogues don’t run.” None of us run. But we like to walk, so that works for me,’ she added. ‘If I’m somewhere where there’s Pilates, I love that.’
Workouts that provide holistic physical and mental benefits are often a favourite.
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‘I’ve also tried Gyrotonics; that was really fun,’ she continued, referring to the gymnastics-and-swimming-inspired movement system developed by Julia Horvath in the 80s. Designed to decompress the body, build strength and flexibility, and improve posture, it’s increasingly being adopted by Olympic athletes and celebrities alike.
‘I loved aerobics and I used to do Callanetics,’ she added to Express. Created by classical ballet-trained Callan Pinckney around 40 years ago, Callanetics uses ‘small, precise pulsing movements’ to ‘activate muscles’. ‘I would travel everywhere with this home workout on a VHS tape and put it on in hotel rooms,’ Kylie revealed.
However, being the ‘Princess of Pop’ does mean that the physical demands are considerable, and often her endurance, coordination and overall fitness are put to the test when she’s on stage.
‘I would say my ultimate workout is being on tour. I’m never as fit as when I’m on tour, so I can’t wait to tour again. My body needs it.’
One of our most frequently asked questions here at Women’s Health? How to build muscle and burn fat at the same time. So, we asked superstar trainer Oyinda Okunowo exactly how to do it. In this 4-week plan – created exclusively for Women’s Health COLLECTIVE members – you’ll get the workouts and nutrition guidance needed to help you on your way to better body composition. Tap the link below to unlock 14 days of free access to Oyinda’s plan and start training today.
Exercise played a pivotal part in Alison Hammond, 51, losing 11 stone. The This Morning presenter hired personal trainer Ellis Gatfield five years ago, and while introducing regular strength training helped her hit her goal, there were a few fitness habits she was also required to quit.
Below, Gatfield shares exactly what she stopped doing, how doing so helped her lose weight and build muscle and her full weekly workout routine.
A quick caveat: sustainable weight loss isn’t driven by exercise or nutrition alone. Movement helps preserve muscle, support metabolic health and improve how your body uses energy, but what you eat still matters. The most effective approach combines smart training with nourishing, realistic nutrition habits you can maintain long term.
@luimancini//Instagram
1. She stopped doing long treadmill sessions
Gatfield says: ‘She never particularly enjoyed traditional cardio, so instead of forcing long treadmill sessions, I focused on raising her heart rate through resistance training performed in a circuit format, using mainly compound movements. This allowed her to get the cardiovascular benefits while also building strength and shaping her body. The biggest mistake from her training before was believing that exercise had to mean long, boring cardio sessions to lose weight. That mindset made training feel like a chore rather than something to enjoy.’
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2. She stopped forcing exercise she didn’t enjoy
Gatfield says: ‘Once we shifted to a style of training she genuinely liked, everything became easier. Training stopped feeling forced, consistency improved naturally, and results followed. Enjoyment is often the missing piece in successful weight loss and it’s something I prioritise with all my clients.
‘Strength training played a huge role in Alison’s weight loss because it allowed her to burn calories, build lean muscle, and improve her metabolism, without relying on long or exhausting cardio sessions. Resistance-based circuits kept her heart rate elevated while also improving strength and body composition which is key for long term fat loss.
‘Just as importantly, she genuinely enjoyed this style of training. She loved being able to come in, work hard for 30 minutes, feel accomplished, and get on with her day. That enjoyment made consistency easy, and consistency is where results come from.
‘With Alison, the priority was keeping training effective, enjoyable, and realistic around her schedule. Sessions were always kept to around 30 minutes, which meant they were easy to commit to and never felt overwhelming.’
3. She stopped skipping rest days
Gatfield says: ‘Rest was equally essential [to her results]. Scheduled recovery days helped regulate stress, reduce fatigue, and allow her body to adapt and improve. That balance between training and recovery meant she could show up strong, train with intent, and sustain results long term.
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‘For most women, especially those new to resistance training, I’d recommend two-three sessions per week. The focus should always be on learning proper technique, moving well, and recovering properly. More isn’t always better – consistency and quality matter far more.’
Alison Hammond’s weekly workout schedule
According to Gatfield, a typical week in workouts for Alison included:
Monday: 30-minute resistance circuit
Tuesday: 30-minute boxing session
Wednesday: rest or low-intensity walk
Thursday: 30-minute kettlebell circuit
Friday: 30-minute boxing session
Saturday: rest or low-intensity walk
Sunday: rest
One of our most frequently asked questions here at Women’s Health? How to build muscle and burn fat at the same time. So, we asked superstar trainer Oyinda Okunowo exactly how to do it. In this 4-week plan – created exclusively for Women’s Health COLLECTIVE members – you’ll get the workouts and nutrition guidance needed to help you on your way to better body composition. Tap the link below to unlock 14 days of free access to Oyinda’s plan and start training today.
Get the plan
As Women’s Health UK’s fitness director and a qualified Pilates and yoga instructor, Bridie Wilkins has been passionately reporting on exercise, health and nutrition since the start of her decade-long career in journalism.
After earning a first-class degree in journalism and NCTJ accreditation, she secured her first role at Look Magazine, where she launched the magazine’s health and fitness column, Look Fit, before going on to become Health and Fitness writer at HELLO!
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Since, she has written for Stylist, Glamour, Cosmopolitan, Marie Claire, Elle, The Metro, Runner’s World and Red. Today, she oversees all fitness content across Women’s Health online and in print, spearheading leading cross-platform franchises, such as ‘Fit At Any Age’, which showcases the women proving that age is no barrier to exercise.
She has also represented the brand on BBC Radio London, plus various podcasts and Substacks – all with the aim to encourage more women to exercise and show them how. Outside of work, find her trying the latest Pilates studio, testing her VO2 max for fun (TY, Oura), or posting workouts on Instagram.
