Inchworm

Inchworm is a dynamic exercise that combines strength, flexibility and core stabilization. The exercise primarily engages the core muscles, shoulders, hamstrings and back, and it is excellent as both a warm-up and part of strength programmes. Inchworm helps to increase flexibility in the back of the body while building strength in the upper body.

Correct form and technique

How to perform the inchworm with the correct technique:

  1. Start in a standing position with your feet hip-width apart.
  2. Bend forward at the hips and place your hands on the floor, keeping your legs as straight as possible.
  3. Begin walking your hands forward until you are in a high plank position, with your body in a straight line from head to heels.
  4. Hold the plank position for a moment, then slowly walk your feet forward toward your hands in short steps.
  5. Repeat the movement for the desired number of repetitions.

Be sure to keep your core engaged and avoid swaying in your lower back as you exit the plank position.

Common errors

Avoid these common mistakes during inchworm:

  • Lowered hips: Keep your body in a straight line when exiting the plank position to avoid strain on your lower back.
  • For quick execution: Perform the exercise slowly and controlled to ensure maximum muscle activation and minimize the risk of injury.
  • Excessive bend in the knees: Try to keep your legs as straight as possible to maximize the stretch in your hamstrings.

Modifications and variations

Here are some ways to adapt the exercise to your level:

  • Beginners: Bend your knees slightly when bending forward, or use an elevated surface like a bench to make the exercise easier.
  • Advanced: Add a push-up when you reach the plank position, or try inchworm with shoulder taps for an extra challenge.

Number of repetitions and sets

Perform 10-15 repetitions as part of a warm-up or in a strength program. Repeat for 2-3 sets depending on your fitness level.

Breathing technique

Breathe in as you move your hands forward, and breathe out as you move your feet towards your hands. Focus on steady breathing throughout the exercise to maintain core stability.

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