Have you heard about the Inchworm exercise? It kinda gives you a little portion of everything. It does not just help your body strengthen the anterior chain muscles, the exercise also helps your body stretch the posterior chain muscles.

Since the routine manages to target your whole body in one shot, the exercise routine is able to get your blood flowing. This naturally makes the routine an excellent alternative that anyone can perform right before a session of either a high-intensity interval routine for training or even strength training.

The movements involved end up reflecting its name literally – an inchworm. So without wasting any more time, let’s find out more about this routine. Keep reading for more.


About The Inchworm Exercise: What Is Inchworm Exercise?

If you were wondering what is an inchworm exercise, you have come to the right place because we are here to clear your doubts. The Inchworm exercise is a dynamic exercise whose basic purpose is to simply warm up the complete muscular system. It primarily focuses on increasing the body’s flexibility, especially before any high-intensive training.

This exercise routine not just increases the flexibility of the hamstrings area but at the same time increases strength in the chest area as well as the deltoids. The best part? The routine requires practically no equipment, making this a budget-friendly alternative that’s easy to perform! It works out your arms, core, chest, and upper back.

The routine is a pretty effective exercise. Since it’s one of the best full-body stretches, it is considered to be ideal for stretching both your calves and hamstrings. So if you haven’t been doing these regularly then it’s time you can start considering incorporating these in your daily routine.

The Benefits Of Inchworm Exercise

benefits of inchworm exercise

The Inchworms workout routine has several benefits. Once you check out the benefits of the Inchworm exercise, you will understand why we insist on these oldies but goldies. So scroll down and find out all the benefits of this crazy exercise routine.

1. Versatility

The inchworm exercise is one solid movement that you can seamlessly add to any workout routine. Since the routine has the capability to both stretch and strengthens different groups of muscles simultaneously, it is positioned ideally for inclusion as part of any warm-up that’s active or even a high intensity interval routine for training.

2. Stretches And Strengthens Various Muscles 

Another great benefit of the Inchworm exercise routine is how it manages to both stretch and strengthen your muscles simultaneously. The movement’s most strengthening part is when you have to enter, exit, and hold the plank. While you start performing this part of the routine, you will notice how your stabilizing muscles are supporting your body weight.

3. Perfect As A Warm-Up:

If your baseline strength of the stabilizing muscles is good, then it is highly unlikely that you will gain vast amounts of strength via this routine. However, since it engages with major groups of muscles, it is evident that the inchworm routine is perfect for a warm-up that you can do right before some strength training that’s relatively more taxing.

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4. Keep That Heart Rate Constant:

If you are in the middle of interval training that’s high in intensity, you can always count on the Inchworm exercise to be a part of the ‘rest’ intervals in between. It keeps your heart rate constant while making sure your entire cardiovascular system gets a little break.

5. Prepares The Body Physically And Mentally:

The whole point of having a warm-up routine that’s active is to simply prepare the body both physically and mentally for whatever training that’s about to follow. For instance, if you were planning to incorporate any strength training regime for your lower body, then your warm-up should be something that targets all the similar muscles., but only without any kind of added resistance.

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6. Prevents Injuries

Another benefit of the Inchworm push up is how it’s not just ideal as a warm-up for preparing your body for what’s about to come but also for preventing your body from undergoing any injury. The Inchworm exercise stretches your muscle groups without holding a single stretch for any set time period. As a result, it wheels your workout routine and prevents your body from injuries.

7. Targets

The best part about doing the Inchworm exercise is how it utilizes your entire body weight for 0targeting pretty much all your major muscles. Try including air squats, high knees, lunges, and lateral slides right before your next training routine for boosting strength in your body.

Frequently Asked Questions (FAQs)

1. What Muscles Do Inchworms Push-Ups Work?

The inch worm push ups work the following muscles,
⦿ Hamstrings,
⦿ Glutes,
⦿ Calves, and
⦿ Lower Back.

2. How Many Inchworms Should I Do?

If you already have a daily workout regime, you can simply do 2 sets, including 10 to 12 reps each. However, if you are new at this, then it’s better to do just a single set with 8 to 10 reps or two sets with 5 to 8 reps each – of course, you must increase gradually but surely.

3. What Exercise Can Replace Inchworms?

Yes, you read that right. The inchworm exercise is very much replaceable. One of the most common alternatives to this exercise is known as the hand walk-out routine. This one apparently is relatively more taxing for your core muscles.

4. What Are The Benefits Of Burpees?

The benefits of burpees are as follows,
⦿ Stronger lungs and heart,
⦿ Improved flow of blood,
⦿ Low risk of diabetes or any heart disease,
⦿ Low blood pressure,
⦿ Improved levels of cholesterol.

And It’s A Wrap!

Now that you have a fair idea of ‘what is inchworm exercise’ as well as the inchworm exercise benefits, you can easily incorporate these into your daily routine. Moreover, if you are already doing some intensive training, then it is best that you start doing the Inchworm exercise as a part of your daily routine. 

Don’t forget to let us know your thoughts on the same in the comments below.

Read Also:

1. 7 Killer Summer Body Workout Ideas To Bring Your Body In Shape
2. 7 Health Benefits Of Side Plank – How It Can Help You Stay Fit In Summer?
3. 7 Health Benefits Of Superman Pull Up – How It Can Help You Stay Fit In Summer?

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Barsha Bhattacharya
Barsha Bhattacharya is a senior content writing executive. As a marketing enthusiast and professional for the past 4 years, writing is new to Barsha. And she is loving every bit of it. Her niches are marketing, lifestyle, wellness, travel and entertainment. Apart from writing, Barsha loves to travel, binge-watch, research conspiracy theories, Instagram and overthink.

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