🪱 The worm exercise: a complete movement to tone the entire body
In the world of fitness, certain exercises stand out for their simplicity, effectiveness , and accessibility . The inchworm exercise is one of these essentials. It requires no equipment , can be done anywhere , and provides overall muscle work. This dynamic movement strengthens the abs , arms , and legs , while stimulating flexibility and balance .
🔍 What is the worm exercise?
The worm exercise gets its name from the successive movements that resemble the slow undulations of a moving worm. It combines stretching and muscle strengthening , using several muscle groups simultaneously.
It is a functional exercise that, in addition to toning the body, improves core stability and coordination . Highly popular in CrossFit, HIIT, and muscle-awakening routines, it is suitable for all fitness levels.
🏋️♀️ Muscles used
The worm exercise is extremely effective because it works:
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Deep abdominals ( core strengthening, stabilization),
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Shoulders and arms (support the body in plank position) ,
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Hamstrings ( stretching when going down),
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Quadriceps and calves ,
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Back muscles ( posture, straightening).
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It is ideal for a versatile and complete workout .
🧘 Steps to correctly perform the worm exercise
1. Starting position
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Stand with your feet hip-width apart.
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Relax your arms alongside your body, back straight, gaze forward.
2. Flexion and contact with the ground
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Lean forward gently, without bending your knees if possible.
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Touch the ground with your hands in front of your feet.
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3. Hands walking forward
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Gradually move forward with your hands , while keeping your legs straight (or slightly bent if necessary).
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Contract your abs to maintain core control .
4. Plank position
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Once your hands are under your shoulders, align your body from head to heels.
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Hold the plank position for 3 to 5 seconds.
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