It’s true. With just one exercise you can tone three of the muscles that women usually decide to start exercising: the abdomen, the arms and the legs. It also works the back muscles. In this article you will learn how to do it.
Will show you all the information about this routine that can help you tone the most difficult muscles.
Worm exercise, famous for its demand and simplicity
The worm is a well-known exercise among people who practice CrossFit because it works practically with the whole body and is a simple exercise. At the same time, it requires a lot of effort to perform because it activates more than one muscle: the abdomen, the glutes and the arms. It is known by this name because, curiously, it imitates the movements of a worm when it moves.
The best thing about this inchworm exercise is that it helps you tone, define and strengthen your muscles without the need for any machines, equipment or accessories. Plus, you can do it anytime, anywhere.
How to do “the inchworm exercise” correctly
- Stand with your feet shoulder-width or hip-width apart.
- Lean your trunk forward to rest your hands on the floor, just in front of your feet.
- Move with your hands, as if you were walking with them, using them to support the weight of your body. You must keep your trunk firm and contract your glutes, while your back must be in a neutral position.
- Depending on how you feel, you can move with the palms of your hands or your forearm until you reach the plank position.
- Maintain that plank position for as long as you consider prudent.
- Return to the starting position doing the instructions in reverse; that is, moving the hands towards the feet and then raising the trunk.
- Depending on your condition, you can start with 2 or 3 sets of 10 to 15 repetitions and later add more effort.
Benefits of practicing “inchworm exercise”
In addition to exercising and toning the muscles already mentioned, the inchworm exercise also has other benefits:
- It warms up the entire body, so if you are used to more demanding exercises, this can serve as a warm-up.
- In addition to the glutes and abdomen, it strengthens the shoulders, biceps, forearm, upper and lower back, and chest.
- Increases balance.
- Helps stabilize the spine.
How to avoid injuries
To avoid any type of injury while practicing this inchworm exercise, you must follow the following recommendations:
- Always keep your legs and back straight throughout the exercise. Under no circumstances should you allow your hips to sink.
- The movements must be controlled, so they should also be done slowly instead of betting on speed; Speed has nothing to do with results.
- Stabilized movements must be maintained, hence the importance of controlled exercise.
- You can alternate these exercises with others that work the same muscles so that the recovery time is shorter between each series and so you don’t get cold.
Undoubtedly, this exercise also requires a lot of perseverance and willpower, but we believe that it will be easier for you to perform it because it does not require any accessories to perform it and it is a simple exercise.
