Inch-Worm-Exercise

Inch Worm Exercise

Inch Worm Exercise with Julie Lohre
Fitness Pro Julie Lohre Demonstrates the Inch Worm Exercise

How to do an inch worm exercise

If you are looking for a body weight exercise that includes the full body isometric hold of a planking exercise along with a full hamstring stretch then look no further than the inch worm exercise.  This exercise is named because of the way it looks…  when done properly you will mimic the movement of a worm inching along the ground.  What I love is that the inch worm exercise really is a non-impact or low impact movement that can be done anywhere.  It works both upper and lower body and best of all, it is fun! 

The inch worm exercise is ideally used as part of your warm up to safely stretch out your hamstrings, calves and all the way up the back of your legs.  In fact, head to any Crossfit gym and you are likely to see it being used as part of a dynamic warm up.  The inch worm exercise will prepare your body and your muscles for more challenging strength training or plyometric movements which of course is why it is so popular with Crossfit athletes.  For me, it is one of my favorite components of a warm up before you complete one of my really challenging HIIT Workouts for Women

Want to make this movement more difficult?  You can add a full pushup from the plank position which will further engage your core and your chest.  

Inch Worm Exercise | Best Hamstring Stretches for Women

  • Begin standing with your hips slightly tucked under and your core tight.  Arms will be down at your sides.  
  • As you more into the inch worm, bend forward at the waist, keeping your as straight as possible and reaching your hands down toward the ground.
  • Walk your hands out in front, hand over hand while keeping your feet together in the same position until you reach a full plank position.
  • Hold that planking exercise briefly while holding a tight core before beginning to walk your feet upward toward your hands.  During this phase, your hands stay firmly on the ground just under your shoulders. 
  • Press slightly forward with your shoulders holding out over your hands and use your abs to lift your hips up in the air.  Your feet should come as close as possible to your hands to bring you into a full hamstring stretch or forward fold.  
  • Return to standing before beginning the movement again.  

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