Worm exercise: what is it and what are the benefits? – GOOD SHAPE

Have you ever heard of the worm exercise? Well, among the functional practicesmany have curious names, but that exemplify exactly what these movements mean and even the benefits they have for the body.

“The worm exercise is an excellent functional exercise in which you work the motor coordinationstrength, mobility and balance”, explains the personal trainer and physical educator Joyy Vanessa. “It is widely used in functional training, where only body weight is used.”

HOW TO DO THE WORMWORM EXERCISE?

If you were curious to know and understand how to perform this exercise, calm down, we will give you the step by step below:

The starting position is standing with feet hip-width apart.
Lean your torso down with your arms straight, touching the floor with your hands in front of your feet.
“Walk” with your hands forward, simulating a walk, keeping the contracted abdomen until you reach the point where your body is fully aligned, standing still in the plank position
Make your way back with your hands until you reach the feet.
Return to the starting position and repeat the movements according to the number established for the training

BENEFITS OF THE WORMWORM EXERCISE

Let’s talk benefits? According to Joyce, this practice is great for working the body’s musculature and also for generating a high caloric expenditure – as long as it is used correctly in training.

“It is an exercise that contributes to stiffening and muscle mass gain, but also very valid for body fat loss”, he explains.

However, be aware: this practice is more complex and requires attention at the time of execution. You have be careful when making the moveskeeping the spine always aligned, the legs apart and the palms of the hands fixed on the floor.

“The abdomen must be kept fully contracted during its execution so that, in this way, the lumbar muscles are not overloaded”, he continues.

This is an exercise that works every upper limbs (such as triceps, biceps, shoulders, back and pectorals), in addition to activating core muscles (abdomen, lumbar and pelvis) and also the gluteal and posterior leg muscles. That is, it is a very complete exercise!

But, being so complex and complete, it comes with its difficulties – so, extra attention when training, okay?!

“The greatest difficulty for some people is to sustain your own body weight. Execution requires strength and balance, and this difficulty is sometimes due to upper limb muscle weakness (arms) or weakness in the abdomen and lumbar muscles, causing these people to feel back pain during execution”, concludes the professional.