Today we are working with something called an inchworm. I have no way to do this from a chair because it is totally a floor exercise. But there are still options.
I can remember doing these as a kid. I can also remember doing these as a warm-up for CrossFit. So it is versatile.
Begin by standing tall in a neutral position and feet hip distance apart and arms hanging by your side. Bend forward to get your hands flat on the ground. Try to keep your legs straight. Now, if you aren’t Gumby, you can either bend your knees, or widen your feet. What we are looking for is both hands and feet on the floor with your butt in the air.
Now walk your hands forward until you are flattened out to a plank position. There are two options here. You can move forward by walking your feet up to your hands, and continue inching along. If space is limited, start with walking out to plank position, walk feet forward, then feet go backwards to plank position. For the next rep, walk hands back towards feet and then forward to plank position again. Walking forward or backward is done on tip toes.
After all reps are completed, slowly roll back up to a standing position.
Hints and tips: keep your core tight throughout. Move slowly so you don’t fall over and keep yourself tight by engaging all those muscles you have been working on. Try to keep your legs straight, but if needed, bend them. There is no grading system here. You do what you can where you are. Avoid straining your neck by keeping your head in a neutral position.
If you had your Wheaties and want to make this more of a challenge, you can do a push-up at the time you are in a plank position. That seems extreme to me, but some people like a challenge.
Today’s workout:
WARM UP
2-3x
4 inchworms
1 lay down on back, roll right, stand
1 lay down on back, roll left, stand
(if you don’t get on the ground, do 4 squat and 10 jumping jacks)
CIRCUIT
2-3x
12 step-ups – 6 with right foot first, then 6 with left foot first
8 DB front raises
8 DB shrugs
add or subtract weight as needed
rest as needed
I believe we used to do these when playing Mother May I. They were fun then. They can be fun now, as well. I hope you have some fond memories of this move already, but if you don’t, I hope you can make some now.
Laugh as you move and know that we all look a bit silly with this particular exercise. But it is good for shoulder and hip mobility with chest and hamstring work, and works on balance, at the same time.
Video on Facebook.
Stay balanced.
List of workouts. If you need to refresh options for movements, the links to the explanations are found here. Each blog post also links to the appropriate video.
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