5. Return to the initial position
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Walk backward with your hands until you return to the starting position.
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Straighten up gently, rolling your back vertebra by vertebra.
🔁 How many repetitions?
For beginners:
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2 to 3 sets of 8 to 10 repetitions .
For intermediate/advanced levels:
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3 to 5 sets of 12 to 15 repetitions , with 30-second breaks between sets.
💡 Tips for effective practice
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Control every movement : avoid rushing.
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Keep your abs engaged throughout the exercise.
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Do not arch your lower back in a plank position.
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You can add a push-up once in the plank position to intensify the effort.
💪 Long-term benefits
Practiced regularly, the worm exercise:
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Improves overall muscle strength ,
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Strengthens shoulders and arms ,
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Stretches and relaxes the posterior chain (back, legs),
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Works on core strength and posture ,
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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 .
