Inchworm

The Inchworm exercise is a dynamic movement that combines strength training with flexibility. It activates multiple muscle groups, including shoulders, chest, core and hamstrings, making it ideal as both a warm-up and part of a strength training routine.

Correct Execution of Inchworm

Follow these steps to perform the exercise correctly:

  1. Stand upright with your feet hip-width apart and your arms at your sides.
  2. Bend at the hips and bring the hands down to the floor, keeping the legs as straight as possible to stretch the hamstrings.
  3. Place your hands on the floor in front of you and begin to "walk" them forward until you reach a high plank position with your hands under your shoulders.
  4. Hold the plank for a moment, engaging the core muscles and making sure the body forms a straight line from head to heels.
  5. Walk the feet forward towards the hands in small steps, keeping the legs as straight as possible.
  6. Rise to the starting position and repeat the exercise for the desired number of repetitions.

Common Mistakes to Avoid

To get the most out of the exercise, avoid the following mistakes:

  • The hips hang in the plank: Make sure to keep the hips lifted and the body in a straight line to avoid unnecessary strain on the lower back.
  • For fast movements: Perform the exercise at a controlled pace to ensure proper technique and maximum muscle activation.
  • Improper hand placement: Place the hands directly under the shoulders in the plank position for optimal stability.

Modifications and Variations

Adapt the exercise to your level:

  • Beginners: Bend your knees slightly as you bring your hands to the floor to reduce the stretch in the hamstrings.
  • Advanced: Add a push-up when you're in the plank position to increase the intensity and further strengthen the upper body.

Number of Repetitions and Sets

Perform 2-3 sets of 10-12 repetitions, depending on your strength level and comfort. Focus on the quality of the movement rather than the quantity.

Breathing

Inhale as you walk your hands forward to the plank position, and exhale as you walk your feet forward toward your hands. Controlled breathing helps to maintain the rhythm and stability of the exercise.

Video Demonstration

Watch this video for a visual guide to properly performing the Inchworm:

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