The “worm” exercise is simple and helps to tone the arms, abdomen and buttocks.

With just one exercise, you can tone three of the muscles that make women start working out: the abdomen, arms and legs. In addition, this training also works the back muscles. In this post you will learn the right way to do it.

O awesome.club will present all the information about these movements, capable of toning the most difficult muscles.

The worm is a well-known exercise among those who practice crossfit, as it works practically the entire body and is quite simple. At the same time, it requires a lot of effort for its execution, as it activates more than one muscle, working the abdomen, glutes and arms. It is known by that name because (of course) it mimics the movements of a moving earthworm.

The best thing about this workout is that it helps you work, define and strengthen your muscles, without the need for any extra equipment or accessories. Plus, you can do it anytime, anywhere.

Stand with your feet shoulder- or hip-width apart. Lean your torso forward to support your hands on the floor, right in front of your feet. Move with your hands, as if you were walking on them, using them to support your body weight. Keep your torso tight and contract your glutes, while your back should be in a neutral position. Depending on how you feel, you can move with your palms or forearms, until you reach a plank position. Stay in the plank position as long as you can, but be careful. Return to the starting position and do the movement in reverse, that is, move your hands towards your feet and then lift your torso. Depending on your condition, you can start with 2 or 3 sets of 10 to 15 repetitions and then add more effort.

In addition to exercising and toning the aforementioned muscles, this workout has other benefits:

It warms up your entire body — so if you’re used to doing more exertion exercises, this movement can serve as a warm-up. In addition to the glutes and abs, the exercise strengthens the shoulders, biceps, forearms, upper and lower back, and chest. Increases balance. Helps to stabilize the spine.

To avoid any type of injury while performing this exercise, follow these recommendations:

Keep your legs and back straight during the movement. By no means let your hips sink. Movements must be controlled, so they must be done slowly; the results obtained have nothing to do with speed. Movements must be stable, hence the importance of controlled exercise. You can intersperse these exercises with others that work the same muscles, so that the recovery time is shorter between each set and therefore your body doesn’t get cold.

Undoubtedly, this training also requires a lot of perseverance and willpower, but we believe that it is relatively easy to do, as it does not require any accessories and is simple.

What do you think of this type of exercise without a device? Do you like or prefer the traditional ones of a gym, with various equipment? Or do you like sports like football, running or swimming more? Share your experience in the comments.