The inch worm (aka “Inchworm Exercise” or “Walking Plank to Standing”) is one of the hardest & most intense full body bodyweight movements you can do.
Used by CrossFit fans, calisthenics enthusiasts, Pilates practitioners and military personnel all over the globe — the inch worm is a true “full body” exercise that will test your strength, flexibility, core stability and cardiovascular endurance. It will also tone and strengthen every muscle in your body.
No equipment necessary, very little room needed and all you need is JUST 5 minutes of ALL OUT effort per day to see amazing toning results in your abs, arms, shoulders, glutes, hammies and core. You’ll improve your posture, balance, spinal stability and functional strength as well.
Tone Your Abs, Arms, Glutes & Full Body in Just 5 Minutes
Benefits of the Inchworm Exercise
- WORKS THE ENTIRE BODY: This workout targets abs (upper & lower), arms (biceps,triceps,shoulders), glutes, hamstrings, chest, upper/lower back, and core stabilizers.
- ENGAGES CORE DEPTHS: Targets the transverse abdominis (“deep six-pack” muscle) and rectus abdominis to help flatten your belly and strengthen your spine.
- SCULPT GLUTES and HAMstrings: Works your posterior chain to build lift, roundness, and strength in your backside.
- SHAPE ARMs and SHOULDERS: Conditions and tones your biceps, triceps, delts, and serratus anterior muscles (side ribs/underarm muscles).
- INCREASE FLEXIBILITY and MOBILITY: Helps stretch your hamstrings, calves, shoulders, and back as you strengthen.
- IMPROVES POSTURE: Exercises target your back extensors and core to help retract your shoulders and stand up straight.
- GETS YOUR HEART PUMPING: Keeps you moving so your heart rate stays up! Perfect fat-burning warm-up or workout finisher.
- GENTLE ON THE JOINTS: No jumping or heavy weights involved. Low-impact option for most fitness levels.
- EVERYWHERE WORKOUT: No equipment or much room required. Do this workout at home, on vacation, or when you have limited space.
Muscles Worked in Inch Worm
Primary Muscles Worked
- Abs (rectus abdominis aka “six-pack”, transverse abdominis aka “deep core”, obliques)
- Glutes (gluteus maximus aka “lift & roundness”)
- Hamstrings (lengthen & strengthen back of thighs)
- Arms & Shoulders (biceps, triceps, deltoids, serratus anterior)
Secondary Muscles Worked
- Upper/Lower Back (erector spinae, rhomboids, traps)
- Chest (pectorals)
- Quads & Calves (stabilization)
- Hip flexors (during walk-out)
How to Perform the Inchworm Exercise Correctly
Step 1: Stand up with your feet together at shoulder-width or hip-width.
Step 2: Lean down with your trunk until your hands touch the floor in front of your feet.
Step 3: Continue moving with your hands as if you were walking with them, supporting your body weight on them. You need to keep your trunk stiff while squeezing your glutes, and your back must remain neutral.
Step 4: Move with either the palms of your hands or your forearm (depending on your comfort level) until you reach the plank position.
Step 5: Hold that plank position for as long as you feel is appropriate.
Step 6: Reverse the movement to go back to the starting position; that means moving your hands toward your feet and then lifting your trunk.
Step 7: Depending on your fitness level, you can start doing 2 or 3 sets of 10 to 15 repetitions and add more intensity as you go along.
How to avoid injuries
To avoid any type of injury while practicing this inchworm exercise, you must follow the following recommendations:
- Keep your legs and back straight throughout the exercise. Never allow your hips to sink.
- The movements must be controlled, so do them slowly instead of trying to be fast. Speed has nothing to do with results.
- Maintain stabilized movements, hence the importance of controlled exercise.
- Alternate these exercises with others that work the same muscles to shorten the recovery time between each series and prevent cooling down.
The Inchworm Exercise is simple yet powerful. It delivers real, full-body results and requires no equipment! Add it to your morning workout routine, perform it between strength training sets, or use it as a quick finisher. Your abs, arms, glutes and posture will thank you!
