The Worm Exercise: A Complete Move to Tone the Whole Body | June 18, 2025

🪱 The worm exercise: a complete movement to tone the entire body

In the world of fitness, certain exercises stand out for their  simplicity, effectiveness ,  and  accessibility . The inchworm exercise  is  one of these essentials. It requires no  equipment , can be done  anywhere , and provides overall muscle  work. This dynamic movement strengthens the  abs ,  arms , and  legs , while stimulating  flexibility  and balance .

🔍 What is the worm exercise?

The worm exercise gets its name from the successive movements that resemble the slow undulations of a moving worm. It combines  stretching  and  muscle strengthening , using several muscle groups simultaneously.

It is a functional exercise that, in addition to toning the body, improves  core stability  and  coordination . Highly popular in CrossFit, HIIT, and muscle-awakening routines, it is suitable for all fitness levels.

🏋️‍♀️ Muscles used

The worm exercise is extremely effective because it works:

• Deep abdominals (   core strengthening, stabilization),

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• Shoulders   and  arms  (support the body in plank position) ,

• Hamstrings  (  stretching when going down),

• Quadriceps   and  calves ,​

• Back muscles (   posture, straightening).

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It is ideal for a  versatile  and  complete workout .

🧘 Steps to correctly perform the worm exercise

1.  Starting position

• Stand with your  feet hip-width apart.

• Relax your arms alongside your body, back straight, gaze forward.

2.  Flexion and contact with the ground

• Lean forward gently, without bending your knees if possible.

• Touch the ground with your hands in front of your feet.

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3.  Hands walking forward

• Gradually move forward  with your hands , while keeping your legs straight (or slightly bent if necessary).

• Contract your abs to maintain  core control .

4.  Plank position

• Once your hands are under your shoulders, align your body from head to heels.

• Hold the  plank position  for 3 to 5 seconds.

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