Inchworm Exercise Explainer: Engage, Stretch, Strengthen

The INCHWORM!  I love the versatility of this move!  I use it often in my programming … sometimes in warmups, and sometimes in the actual workout.  It engages, stretches, and strengthens the full body!

If you’re looking for a move that can seamlessly transition from a gentle warm-up to a challenging full-body workout ….

… Look no further than the INCHWORM exercise! 

And guess what??

The inchworm is our WHITE LABEL Exercise Explainer this Week – meaning this content is here for you to rebrand and reshare in your business!  Even better – this is a FREE resource!

What is the Inchworm Exercise?

The inchworm exercise is a dynamic movement that targets multiple muscle groups, including the core, shoulders, arms, and hamstrings. It involves a series of fluid motions that mimic the movements of an inchworm as it inches its way forward.

Check out the video to learn more:  (and keep scrolling for your white label files …)

How to Perform the Inchworm Exercise:

Starting Position: Begin by standing tall with your feet hip-width apart and your arms by your sides.

Forward Fold: Keeping your legs straight, hinge at the hips and bend forward, reaching your hands towards the floor. Allow your spine to lengthen as you fold forward.

Walk Out: Once your hands reach the floor, walk them forward until you are in a high plank position, with your wrists directly under your shoulders and your body forming a straight line from head to heels.

Hold Plank: Engage your core and hold the plank position for a moment, maintaining a neutral spine and avoiding sagging or arching.

Reverse Walk: From the plank position, walk your hands back towards your feet, keeping your legs as straight as possible and maintaining a strong core.

Return to Standing: Once your hands are back at your feet, slowly roll up to standing, stacking one vertebra on top of the other until you are fully upright.

Repeat: Perform the desired number of repetitions, focusing on smooth, controlled movements throughout.

Coaching Cues:

  • Focus on maintaining proper form throughout the exercise, especially in the plank position.
  • Engage your core muscles to stabilize your spine and prevent overarching or rounding of the back.
  • Keep your shoulders away from your ears and your neck in a neutral position to avoid strain.
  • Move slowly and with control, paying attention to your breath and staying connected to your body.

Common Errors:

  • Allowing the back to arch or round excessively during the forward fold or plank position.
  • Holding tension in the neck and shoulders instead of keeping them relaxed.
  • Rushing through the movements, sacrificing form for speed.

Benefits of the Inchworm Exercise:

  • Full-Body Activation: Engages multiple muscle groups, including the core, shoulders, arms, and hamstrings.
  • Improved Flexibility: Stretches the posterior chain and promotes mobility in the spine and shoulders.
  • Core Strength: Challenges the core muscles to stabilize the body throughout the movement.
  • Warm-Up or Workout: Can be performed as a gentle warm-up to prepare the body for exercise or incorporated into a more intense workout routine to add variety and intensity.

Incorporate the inchworm exercise into your programming and help your clients experience its wide range of benefits and versatility. Whether you’re looking to loosen up before a workout or amp up the intensity during the training session, the inchworm has got you covered!

Grab the white label files & make this content your own! 

Smash the links below to be directed to Canva (free account needed). Drop in your own logo, adjust any colors and styling to match your branding, then share away!

🔗 Edit the Inchworm Explainer IMAGE >

🔗 Edit the Inchworm Explainer VIDEO in HORIZONTAL  >

🔗 Edit the Inchworm Explainer VIDEO in VERTICAL  >

Stay tuned as tomorrow we’ll be featuring the INCHWORM in our white label WORKOUT of the week.  Since our theme this week is INJURY PREVENTION, our workout is a key element of that – a full body WARM UP.  

Check back tomorrow for the white label workout files …

Like this content?  Let me know!  I LOVE your feedback.  It helps me do better and create the content that is needed and helpful to you.  Reach out anytime with feedback, questions, or just to chat 🙂  My door is always open.

Xoxo ~ Ro ~ Your Online Fitness Specialist

This Post Has One Comment

Comments are closed.