Inchworm
Benefits Of This Exercise
- Activates and warms up shoulders, hips, and core
- Requires no equipment
- Raises core temperature
- Pairs well with glute bridges and other warm-up moves in a dynamic circuit
- Improves balance and coordination
- Suitable for all fitness levels, can be modified to increase or decrease intensity
- A great way to get your body ready for a workout and get your heart rate up
Step by Step Instructions For Inchworm
- Stand with your feet close together. Keeping your legs straight, stretch down and put your hands on the floor directly in front of you. This will be your starting position.
- Begin by walking your hands forward slowly, alternating your left and your right. As you do so, bend only at the hip, keeping your legs straight.
- Keep going until your body is parallel to the ground in a pushup position.
- Now, keep your hands in place and slowly take short steps with your feet, moving only a few inches at a time.
- Continue walking until your feet are by hour hands, keeping your legs straight as you do so.
Warm Up Tips
- Start with your feet close together and legs straight, and stretch down to touch the floor with your hands.
- Slowly walk your hands forward, alternating left and right, while keeping your legs straight.
- Continue walking until your body is in a push-up position, parallel to the ground.
- Keep your hands in place and take small steps with your feet, moving only a few inches at a time.
- Continue walking until your feet are by your hands, keeping your legs straight.
The inchworm exercise is a great warm-up that can be done anywhere, without any equipment. It targets your core muscles, shoulders, biceps, and triceps, while also improving your balance and coordination.
To increase or decrease the intensity of the exercise, you can modify the length of your steps or the speed at which you walk your hands and feet.
Whether you are a beginner or an advanced fitness enthusiast, the inchworm is an effective and versatile warm-up exercise that will help prepare your body for the workout ahead.
Inchworm Safety Tips
- Start with proper form: Stand with your feet close together and keep your legs straight. This will ensure that you have a stable and balanced starting position.
- Take it slow: When walking your hands forward, make sure to do so slowly and controlled. This will help to prevent any strain or injury to your muscles and joints.
- Engage your core: Throughout the exercise, remember to engage your core muscles. This will help to protect your lower back and maintain proper form.
- Listen to your body: If at any point you feel pain or discomfort, stop the exercise. It’s important to listen to your body and not push through any pain.
- Keep your legs straight: As you walk your hands forward and your feet backward, make sure to keep your legs straight. This will help to stretch your hamstrings and improve flexibility.
- Modify the intensity: If the exercise feels too challenging, you can modify it by taking smaller steps with your hands and feet. On the other hand, if you want to increase the intensity, you can take larger steps.
- Breathe properly: Remember to breathe throughout the exercise. Inhale as you walk your hands forward and exhale as you walk your feet backward.
- Stay hydrated: Make sure to drink enough water before and after the exercise to stay hydrated. This will help to prevent muscle cramps and fatigue.</li