Inchworm (VERSION 2)

The Inchworm (Version 2) is a dynamic full-body exercise that targets multiple muscle groups, increases flexibility, and enhances core strength. This exercise is an advanced variation of the classic inchworm exercise, giving it an extra challenge for those looking to take their fitness to the next level. The Inchworm (Version 2) starts with you standing upright with your feet hip-width apart. From here, you hinge at your hips and place your hands on the floor in front of you. Once your hands are firmly planted, walk them forward until you are in a high plank position. Your body should be in a straight line from your head to your heels. Once in the plank position, you will then reverse the movement by walking your hands back towards your feet while keeping your legs as straight as possible. The goal is to maintain a flat back and engage your core throughout the entire movement. Repeat this process for the desired number of repetitions or time. The Inchworm (Version 2) primarily works your shoulders, chest, triceps, core, and hamstrings. It promotes upper body and core stability while challenging the flexibility and strength of your hamstrings. It also requires proper activation of the glutes and engagement of the core muscles to maintain a stable plank position. As with any exercise, it's important to maintain proper form and listen to your body. Remember to warm up adequately before attempting this exercise to prevent any potential injuries. Incorporating the Inchworm (Version 2) into your workout routine can add variety and intensity to your training, helping you achieve your fitness goals.

Instructions

• Start by standing tall with your feet hip-width apart and your arms by your sides.
• Bend forward at the waist and place your hands on the ground in front of you, bending your knees slightly if necessary.
• Walk your hands forward slowly to come into a high plank position, keeping your core engaged and your back flat.
• Once in the high plank position, take small steps with your feet and walk them towards your hands, keeping your legs as straight as possible.
• Continue walking your hands forward, repeating the process and taking small steps with your feet until you reach your starting position.
• Repeat the exercise for the desired number of repetitions.

Tips & Tricks

• Focus on maintaining a straight line from your head to your heels throughout the movement.
• Engage your core muscles by pulling your navel towards your spine.
• Control your breathing, exhaling as you walk your hands forward and inhaling as you walk your feet towards your hands.
• Start with shorter steps and gradually increase the distance you walk your hands and feet.
• Keep your shoulders down and away from your ears to avoid unnecessary tension.
• Pay attention to your wrist position and avoid excessive bending or strain.
• For an added challenge, incorporate a push-up at the end of each inchworm repetition.
• Don't rush the movement - take your time to fully stretch and engage each muscle group.
• Listen to your body and modify the exercise as needed to ensure proper form and avoid excessive strain.
• Consider incorporating inchworms into a dynamic warm-up routine to prepare your muscles for more intense exercise.