Inchworm Exercise Benefits: Guide to your healthy routine life

by Rahul Tiwari
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Workout routines should always include a variety of full-body exercises like an inchworm. However, despite its appearance, this exercise has a purpose and is well worth attempting! As the name implies, it simulates the up-and-down action of a little worm. With these exercises, you’ll be working out your arms, chest, upper and lower backs, as well as your abs! Learn to do an inchworm for other reasons as well. Other than your body weight, it is perfect for securely stretching the hamstrings, so you can do it anywhere.

There are many exercises that you may do as a warm-up, but the inchworm is one of the best. An excellent way to warm up for any form of workout that uses the entire body is to do this exercise. Pour an even better exercise, add it to the beginning of your existing regimen. Additionally, you may use this as part of a yoga routine’s warm-up to arouse every muscle at once for a more balanced practice!

Inchworm Exercise Benefits
Inchworm Exercise Benefits

If you are thinking of including it in your exercise plan, then you must read the article first.  Here is a guide to inchworm exercise for beginners, that will help you understand it and make it part of your routine life to stay healthy.

What is an inchworm exercise?

The inchworm exercise strengthens your anterior chain (the front half of your body) and stretches your posterior chain muscles at the same time (the back half of your body). In addition, because it affects the entire body in some way, it stimulates the flow of blood. An active warm-up is a great way to incorporate this move.

The movement itself resembles an inchworm. The exercise begins with a standing position, followed by reaching your arms toward the ground, walking your hands away from your feet, and finally returning to a standing position. When the time or repetitions are up, you repeat the crawl.

If you are looking for what type of inchworm exercise is or how can you do it?

Then read ahead to get the answers.

You can also give a reading to our another post Benefits of Exercise Bike Versus Treadmill For Losing Weight

How to do the inchworm exercise?

If you want to do the exercise, it is important to know the inchworm exercise variations, that will help you do it properly. Below is the way you should do your exercise to get positive results.

How to do the inchworm exercise
How to do the inchworm exercise
  • As soon as you’re upright, place your feet together. Hands-on the floor in the forward fold.
  • Take a step backward and outwards until you are in a plank position with shoulders over wrists.
  • Raise your chin to the floor and bring your chest to the floor as well. It is recommended that your elbows and shoulder joints make a 45-degree angle.
  • Push yourself back up to your plank.
  • Your legs should be as straight as possible as you bring your hands back in toward your feet.
  • Roll yourself back up to a standing posture, while keeping control.
#source: Youtube

Benefits of Inchworm exercise

Exercises such as the inchworm can be incorporated into almost any workout routine. When used as part of an active warm-up or as part of a high-intensity interval training routine, it can simultaneously strengthen and stretch different muscle groups. Inchworm exercise is a muscle-working exercise and has numerous benefits.

  • Inchworms are not only a great full-body activity, but they also increase mobility and strength in general.
  • Another benefit of doing push-ups is that it requires great concentration when walking in and out with your hands on your hips.
  • Strong core muscles transfer to better posture and appropriate technique during other activities.
  • Use the inchworm as part of a high-intensity interval training program to keep your heart rate up while giving the cardiovascular system a break.
  • As you transition from a standing to a plant position, multiple muscles must be engaged simultaneously. Because of this, it is an effective cardio exercise.

For a short workout, complete as many sets as you’d like, or integrate inchworms into your regimen along with other exercises. The fact that there’s no need for any special equipment is also a benefit.

inchworm exercise muscles worked
inchworm exercise muscles worked

Since the inchworm is burning our body weight, it is a great exercise for targeting nearly every major muscle group in your body at once. Inchworm exercise is a calorie-burning exercise.

Before your next strength training session, try incorporating it with air squats, lunges, high knees, and lateral slides.

Also read, HandGrip Exercises – Let’s See Its Health Benefits

Final Thought:

A simple and effective warm-up exercise is the inchworm. Therefore, the inchworm workout is beneficial to your entire body. More than that, it is an extremely versatile and adaptable movement that you can use in a wide variety of exercises. Feel free to add a few squats and push-ups when you’re standing if you think this exercise is too easy for you.

Frequently Asked Questions about inchworm exercise benefits

Q. What does the inchworm exercise do?

Ans. It’s a full-body exercise that increases strength and flexibility, and it’s a favorite in HIIT classes. For this low-impact exercise, you need only your body weight. For the core, arms, chest, and upper back – this move was inspired by inchworms’ rhythmic movements.

Q. What muscle does the inchworm exercise work?

Ans. It stretches and strengthens the muscles in the back of your body. It targets the entire body, including the shoulders, glutes, and hamstrings.

Q. Are Inchworms cardio?

Ans. As part of the 10-minute cardio workout below, one can do the inchworm exercise, which is one of the featured moves. Because it works your flexibility, mobility, and strength it’s an exercise you’ll want to do more often.

Q. How can I make inchworm exercise easier?

Ans. Following the below-listed steps can make your inchworm exercise easier.
~ As soon as you’re upright, place your feet together. Hands-on the floor in the forward fold.
~ Take a step backward and outwards until you are in a plank position with shoulders over wrists.
~ Raise your chin to the floor and bring your chest to the floor as well. It is recommended that your elbows and shoulder joints make a 45-degree angle.
~ Push yourself back up to your plank.
~ Your legs should be as straight as possible as you bring your hands back in toward your feet.
~ Roll yourself back up to a standing posture while keeping control.

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