šŖ± 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 .
š 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.
šļøāāļø Muscles used
The worm exercise is extremely effective because it works:
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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 ,
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HamstringsĀ Ā (Ā Ā stretching when going down),
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QuadricepsĀ Ā Ā andĀ Ā calvesĀ ,ā
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Back musclesĀ (Ā Ā Ā posture, straightening).
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It is ideal for aĀ Ā versatileĀ Ā andĀ Ā completeĀ workout .
š§ Steps to correctly perform the worm exercise
1.Ā Ā Starting position
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StandĀ with yourĀ Ā feet hip-width apart.
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Relax your arms alongside your body, back straight, gaze forward.
2.Ā Ā 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.Ā Ā Hands walking forward
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Gradually move forwardĀ Ā with your handsĀ , while keeping your legs straight (or slightly bent if necessary).
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Contract your abs to maintainĀ Ā core controlĀ .
4.Ā Ā 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 theĀ Ā plank positionĀ Ā for 3 to 5 seconds.
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