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Overlooked “Inchworm” Exercise Is Better Than Squats — And Easier

Some moves are named after the animals that inspired them. The inchworm is one of them. But don’t let the silly name deceive you — the inchworm can get you stronger and more flexible.

It is often ignored, but is among the most effective compound exercises out there. Compound exercises such as deadlifts and squats workout many muscle groups at the same time. But this one requires no weight and is safer than the others. And when done correctly, the inchworm will not only strengthen your muscles but also stretch them.

The Inchworm Exercise Explained

1 — Begin by standing at the back of an exercise mat, then bend at your knees a little bit and bring your hands to the ground.
2 — Engage your core as you walk using your hands in front, putting yourself into a high plank with your hands under your shoulders and a neutral spine.
3 — Activating your core tight, walk your hands back to your feet and stand.

Mistakes to Avoid

While the inchworm gives a large amount of benefits, bad form can ruin the move. Here are the mistakes most people make when doing inchworms.

1 — Swaying your hips side to side as you walk.​ This will cause less
core engagement. Concentrate on holding your core tight and your
hips still.

2 — ​Sagging your hips while you the plank.​ This places pressure
on your lower back. Instead, focus on engaging your abs by bringing your
stomach to your spine.

3 — ​Ending with your hands too far forward.​ This places more
strain on your shoulders. Try to keep your
shoulders in line with your wrists while planking.

4 — ​Not having tension in your hands and fingers during the walkout.​ This
could cause pain in the wrists. Remember to push
against the floor to use your hand muscles guard your wrists.

Author: Steven Sinclaire

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