The worm, the easy exercise that activates all the muscles, accelerates metabolism and improves resilience


Tamara Villa

worm exercise, inchworm in English, is one of the most underrated physical jobs. You don’t need any equipment to do it correctly and as you move from one position
standing on a plank and you come back you’re training total body strength and mobility while working your obliques, upper body and entire front end.

It is a movement of
functional training, so it also has benefits in your daily life. you build
resilience so that when you have to run for a bus or catch something before it falls, you have really good core strength that can
prevent injuries by a sudden movement and your body reacts with agility and effectiveness.

The worm exercise is also a great way to
raise your heart rate without impact. You increase it from the very moment you work the legs and upper body. Here’s everything you need to know to perform the inchworm exercise with perfect form and take advantage of its
lots of benefits.

How to do the inchworm exercise right

technique is key to getting the most out of the inchworm exercise and working all those muscles. Make sure that at each step of the process you are training with good technique so that you do not injure yourself and become
stronger and more agile as a result. Knowing the technique is essential, although it is a very basic exercise.

Begin standing with
feet hip-width apart. Bend at the hips and lower yourself (imagine you were a dead weight) until your hands reach the floor, focusing on the
core activation and spinal alignment, while keeping your legs as straight as possible.

Woman doing sports/PEXELS

crawl forward on your hands with your legs straight and your hips locked until you are in a plank position, aligning your spine correctly. Now come back. Move your hands one by one back to your feet.
Reverses the weight movement dead to get back on your feet. That’s a repeat.

The benefits of doing the worm exercise

The inchworm works the
functional strength. This is how we move in daily life. It is an exercise that includes positions that you need for daily life, standing or bending over. It also helps improve your
alignment while
you work the abs. There is a lot of core strength involved. The more you activate and contract everything, the stronger you become.

It also improves
mobility. Multiple joints are working throughout the caterpillar exercise. You’re getting mobility training in your shoulders, in your hips, and even a little bit in your ankles, which is great. Allows you to acquire mobility in some
key areas of your joints.

Woman doing sports/PEXELS

if you have the
push ups Within your regular exercise routine, doing inchworm is a perfect way to prepare for that other job. You will already be activating all the key muscles necessary for the push-up movement, but it is
faster, is not sustained. It’s a
perfect warm up.

The worm exercise is a
low impact cardio and for people who just want to get a bit of a heart beat boost into their workout, it’s really nice. Besides,
relieves hamstrings tense by opening the rear of the body while strengthening the front.

If you’re wondering how often you should do the worm exercise to maximize the full-body benefits, the answer is quite simple:
every day. It is also a perfect job as a warm-up. Start with the
basic version and then work with more
variations as you get stronger.