Contact Us

How To Do Inchworms With Perfect Form

Published January 12, 2018
KC Clements

Written By: KC Clements, MS

KC holds a Master of Arts in Gender Politics from New York University

Loading
<script type="application/ld+json"> { "@context":"http://schema.org", "@type":"BlogPosting", "author": { "@type": "Person", "name": "KC Clements, MS" }, "publisher": { "@type": "Organization", "name": "Warrior Made", "logo": { "@type": "ImageObject", "url": "https://www.warriormade.com", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/11/Intermediate_INCHWORMS.jpg" } }, "headline":"How To Do Inchworms With Perfect Form", "datePublished":"2018-01-12", "dateModified": "2019-10-30", "description":"Learn How To Do Inchworms With Perfect Form.", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/11/Intermediate_INCHWORMS.jpg" } </script> <article> <div> <ul> <li><a href="#section1">Instructions</a></li> <li><a href="#section2">Things to Keep in Mind</a></li> <li><a href="#section3">Conclusion</a></li> </ul> </div> <section> <p>When it comes to ab exercises, it’s tough to find one that fires your core harder than the plank. Planks create a lot of tension in your core with just a simple hold. That’s one of the reasons why they are so common in abdominal workouts. If you find yourself bored with regular planks and want to try something with a little more movement, there a few different options out there. Here we’re going to teach you a dynamic exercise that incorporates the plank pose: the inchworm.</p> <p>The inchworm gets its name from the way you arch and flatten your body like how an inchworm moves. To perform the exercise, stand with your feet together. Bend over to put your hands flat on the floor near your feet. Walk your hands out as far as you can, then walk them back in and repeat. This hits your abdominal muscles hard while giving your shoulders a workout as well.</p> <p>Beginners may want to start with the kneeling inchworm, an easier variation. For this move, do exactly as you did with the regular inchworm. This time prop yourself up on your bent knees rather than on your toes. This will create a little less tension in the core so you can start building up the strength to do the regular inchworm.</p> <p>Once you’ve mastered the inchworm, move on to the advanced Superman plank. To perform the Superman plank, start in a full plank position on your hands and toes. Lift and extend your right arm and left leg until they’re about the same height as your torso. Drop them back to the floor then do the same with your left arm and right leg. The Superman plank works each side of the obliques individually, helping to build symmetrical strength in your core.</p> <p>Let’s start by learning how to do the perfect inchworm.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section1"> <h2>Instructions</h2> <ol> <li>Stand with your feet together and bend to place your hands flat on the floor.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/inchworm-1.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/inchworm-1.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/inchworm-1.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/inchworm-LR-1.jpg" class="img-fluid" alt="inchworm-1"> </picture> <li>One at a time, walk your hands out away from your body.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/inchworm-2.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/inchworm-2.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/inchworm-2.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/inchworm-LR-2.jpg" class="img-fluid" alt="inchworm-2"> </picture> <li>Once you’ve extended yourself as far as you can, walk your hands back to the starting position.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/inchworm-3.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/inchworm-3.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/inchworm-3.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/inchworm-LR-3.jpg" class="img-fluid" alt="inchworm-3"> </picture> <li>Repeat the movement until you’ve reached the desired number of repetitions. </li> </ol> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section2"> <h2>Things to keep in mind</h2> <ul> <li>Press the pads of your hands into the floor and grip the ground with your fingers to keep your arms active and your wrists safe during the movement. Make sure to focus on gripping the floor each time you place your hands down.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/inchworm-4.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/inchworm-4.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/inchworm-4.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/inchworm-LR-4.jpg" class="img-fluid" alt="inchworm-4"> </picture> <li>Once you get to around a pushup position, focus on squeezing your glutes hard. You want your spine to remain neutral throughout the exercise. Firing the glute muscles helps you to keep your back from arching or sagging too much.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/inchworm-5.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/inchworm-5.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/inchworm-5.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/inchworm-LR-5.jpg" class="img-fluid" alt="inchworm-5"> </picture> <li>As you walk your arms back, think about pulling up and back from your shoulder blade rather than pressing yourself back up with your arms. Keep your arms locked so you’re not using the elbows and biceps to bring yourself up.</li> <li>Inhale as you start to extend out. Take shallow breaths throughout the movement.</li> <li>Rotate the pits of your elbows forward as you walk yourself out and back in. As you’re coming back to the starting position, think about dragging your arms back towards you in order to activate the lats and serratus.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/inchworm-6.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/inchworm-6.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/inchworm-6.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/inchworm-LR-6.jpg" class="img-fluid" alt="inchworm-6"> </picture> </ul> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section3"> <h2>Conclusion:</h2> <p>The inchworm is an incredible exercise for building core strength and working your upper body. One of the best features of this move is that you can push yourself to extend out a little further on each repetition. This will help you build strength and confidence each time you do the move. Just be sure to follow the form cues we’ve offered here to maximize your results.</p> <p>Of course, it’s also important not to push yourself too far. If you feel yourself coming out of alignment, pause for a second, reset, and start again. It’s much better to go a shorter distance with great form than a longer one with poor form. You can also test out the beginner variation—the kneeling inchworm—by starting with your knees on the ground and walking your hands out from there.</p> <p>Achieve inchworm greatness and you can test out your heroic core strength with the Superman plank. This move is incredibly challenging, but it’s well worth working up to!</p> <p>Now that you’ve got all the steps you need to do the inchworm, why not try it out for yourself? Add a few sets to your next workout or drop and do the inchworm during the commercial break of your favorite TV show.</p> <p>If this exercise is too easy, try <a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-superman-plank/">Superman Planks</a>. If this exercise is too difficult, try <a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-kneeling-inchworms/">Kneeling Inchworms</a>.</p> </section> </article>

Previous Post

Back to Exercise

Next Post