As a team of professional in-home and virtual personal trainers, we at Nielsen Fitness are equipped with a massive catalogue of effective exercises for every possible client. One of the best features of private personal training is that each program is specifically tailored to suit individual needs, which means every program is unique. That said, there are a handful of exercises that our trainers favour for their efficiency, practicality, and functionality. Among these is the inchworm. Read on to learn how the inchworm exercise works, why we love it, and how to execute the movement properly.

How to do the inchworm exercise

MUSCLES WORKED

Inchworms require you to engage your abdominal muscles to stabilize your body as you transition from standing to a plank. This enhances core strength and stability while protecting your lower back from strain. The movement also requires your shoulders and pectoral muscles to support your body weight. On top of this, the initial forward fold stretches your hamstrings and calves while the transition from standing to plank (and back) engages your hip flexors.

“The movement itself ends up looking exactly like its name—an inchworm” (Very Well Fit, 2021).

WHY IT’S EFFECTIVE

Unlike many isolated exercises, compound exercises like the inchworm work multiple muscle groups simultaneously. This leads to improved overall strength and coordination. Because inchworms also encourage dynamic stretching, they can help improve your range of motion, which is crucial for overall mobility. As a bodyweight exercise, “the inchworm can be a great addition to any sweat session including a dynamic warm-up, mobility routine or core strength workout” (Livestrong, 2021). Furthermore, it’s a low-impact exercise that requires no equipment, making it accessible for beginners. Our in-home personal trainers in Toronto, Collingwood, London, Hamilton, or Ottawa will often use inchworms during the initial phase of conditioning in order to build a new client’s base of fitness. Lastly, inchworms can be used to help build strength in your wrists and forearms.

HOW TO DO AN INCHWORM (PROPERLY)

Start standing tall with your feet hip-width apart. Hinge at your hips and reach for the floor, keeping your legs mostly straight; maintain a micro-bend in the knee. Walk your hands forward until you reach a high plank position, keeping your body in a straight line. Hold the plank for a moment, engaging your core. Walk your hands back towards your feet, returning to the starting position. Stand and repeat.

FINAL WORDS

The inchworm exercise is a versatile, effective movement that promotes flexibility and functional strength. When performed correctly, it can be a valuable addition to your exercise routine. You can learn which exercises are best for your goals by speaking to one of our in-home and virtual personal trainers. Request a free first workout here!