5.  Return to the initial position

• Walk  backward with your hands  until you return to the starting position.

• Straighten up gently, rolling your back vertebra by vertebra.

• 

🔁 How many repetitions?

For beginners:

• 2 to 3 sets  of  8 to 10 repetitions .

For intermediate/advanced levels:

• 3 to 5 sets  of  12 to 15 repetitions , with 30-second breaks between sets.

💡 Tips for effective practice

• Control every movement  : avoid rushing.

• Keep your  abs engaged  throughout the exercise.

• Do not arch your lower back in a plank position.

• You can  add a push-up  once in the plank position to intensify the effort.

💪 Long-term benefits

Practiced regularly, the worm exercise:

• Improves  overall muscle strength ,

• Strengthens  shoulders and arms ,

• Stretches and relaxes the  posterior chain  (back, legs),

• Works on  core strength  and  posture ,

• Promotes  blood circulation  and  muscle awakening .

✅ Conclusion

The worm exercise is a  simple, accessible, and comprehensive method  for strengthening your body without equipment. Ideal for including in a warm-up, a morning routine, or a circuit training program, it will allow you to develop  better posture , a  strong core , and  lasting muscular endurance .

Adopt it in your sessions and observe its rapid effects on your  physical fitness and well-being .