The “worm walk,” also known as the “inchworm walk,” is an effective exercise for sculpting abdominal muscles and enhancing core strength. This movement involves alternating between different plank positions and engages the shoulders and hamstrings, promoting overall flexibility. Wellness expert Ars Corpus suggests practicing the worm walk one to three times a week, aiming for six sets per session, with a rest period of at least 48 hours between workouts. Gradually increase the distance covered for optimal results.
Boost Your Health with the “Worm Walk” Exercise
While aiming for 10,000 steps a day is essential for maintaining good health and longevity, it’s not the only way to stay fit. Engaging in diverse physical activities can help you maintain or even build muscle mass. Among these activities, unique walking exercises like the “bear walk” can aid in weight loss and muscle toning without the need to break into a run. Another lesser-known yet highly effective exercise is the “worm walk,” which targets your core muscles and can enhance your abdominal definition without excessive strain.
Mastering the “Worm Walk” for a Flatter Stomach
The “worm walk,” also referred to as the “inchworm walk” or “plank walk,” is an exceptional workout for those looking to sculpt their abdominal muscles. This movement mimics the natural undulation of a worm and heavily engages your core, leading to a flatter stomach. Additionally, it activates the shoulders and hamstring muscles, promoting overall flexibility.
According to wellness expert Ars Corpus, this exercise involves alternating between the pincher and superman plank positions. Start by walking on your hands, then transition to your feet while maintaining straight arms and legs. This makes it a fantastic substitute for traditional core workouts.
To perform the “worm walk,” begin in a pincher position with your legs straight and feet flat on the ground while placing your palms down. Gradually lift your heels and walk forward on your hands, ensuring your arms remain straight as you reach the “superman plank” position, where your head is just above the ground. Once in this posture, keep your hands stationary and walk your feet closer to your hands until you return to the pincher position. Congratulations, you’ve just completed a step of the “worm walk!” Continue this process at your own pace until you reach your desired distance, taking a 30-second break before repeating if you feel energized.
Frequency and Progression for Optimal Results
While the “worm walk” may take some practice to master, persistence is key. Ars Corpus recommends completing around six sets during each workout and practicing this exercise one to three times per week for optimal results. However, it’s crucial to allow your body at least 48 hours of rest between sessions to aid recovery.
As you become more comfortable with the exercise, gradually increase your distance, aiming to cover approximately 50 meters or about twenty complete “worm” steps. Start small—try covering 5 meters during your initial session. This exercise can be demanding, so it’s best to set realistic goals at the beginning.