The Worm Exercise: A Complete Move to Tone the Whole Body | June 18, 2025
Annonce:

🪱 The worm exercise: a complete movement to tone the entire body

In the world of fitness, certain exercises stand out for theirĀ Ā simplicity, effectivenessĀ ,Ā Ā andĀ Ā accessibilityĀ . The inchworm exerciseĀ Ā isĀ Ā one of these essentials. It requires noĀ Ā equipmentĀ , can be doneĀ Ā anywhereĀ , and provides overall muscleĀ Ā work. This dynamic movement strengthens theĀ Ā absĀ ,Ā Ā armsĀ , andĀ Ā legsĀ , while stimulatingĀ Ā flexibilityĀ Ā andĀ balanceĀ .

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šŸ” 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 combinesĀ Ā stretchingĀ Ā andĀ Ā muscle strengtheningĀ , using several muscle groups simultaneously.

It is a functional exercise that, in addition to toning the body, improvesĀ Ā core stabilityĀ Ā andĀ Ā coordinationĀ . Highly popular in CrossFit, HIIT, and muscle-awakening routines, it is suitable for all fitness levels.

šŸ‹ļøā€ā™€ļø Muscles used

The worm exercise is extremely effective because it works:

  • Deep abdominalsĀ (Ā Ā Ā core strengthening, stabilization),

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  • ShouldersĀ Ā Ā andĀ Ā armsĀ Ā (support the body in plank position)Ā ,

  • HamstringsĀ Ā (Ā Ā stretching when going down),

  • QuadricepsĀ Ā Ā andĀ Ā calvesĀ ,​

  • Back musclesĀ (Ā Ā Ā posture, straightening).

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It is ideal for aĀ Ā versatileĀ Ā andĀ Ā completeĀ workout .

🧘 Steps to correctly perform the worm exercise

1.Ā Ā Starting position

  • StandĀ with yourĀ Ā feet hip-width apart.

  • Relax your arms alongside your body, back straight, gaze forward.

2.Ā Ā Flexion and contact with the ground

  • Lean forward gently, without bending your knees if possible.

  • Touch the ground with your hands in front of your feet.

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3.Ā Ā Hands walking forward

  • Gradually move forwardĀ Ā with your handsĀ , while keeping your legs straight (or slightly bent if necessary).

  • Contract your abs to maintainĀ Ā core controlĀ .

4.Ā Ā Plank position

  • Once your hands are under your shoulders, align your body from head to heels.

  • Hold theĀ Ā plank positionĀ Ā for 3 to 5 seconds.

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