The worm exercise is easy to perform and very effective, allowing you to strengthen three muscles: the abs, those of the legs and those of the arms.

The worm exercise is very well-known among CrossFit practitioners. It is not difficult to perform and allows us to tighten and train the muscles and burn calories. It is so called because it mimics the movements of a worm.

The beauty of this exercise is that it allows us to train, tone and strengthen our muscles without the need for any equipment. Below we will explain how to perform the exercise.

  • While standing with your feet shoulder-width apart, bend your upper body forward until your hands are on the floor.
  • Step forward with your hands as if you were walking with them while using them to support your body. You need to keep your upper body still and tense your muscles.
  • If you can, try to move with your palms or forearms until you reach the classic plank position.
  • Hold this position as often as possible, but don’t overdo it at first.
  • Slowly return to the starting position and “walk” backwards with your hands.

Depending on your physical condition, you can start with 2 or 3 sets of 10 to 15 repetitions and then increase. In addition to strengthening the muscles, the worm exercise helps to strengthen the shoulders, correct posture, improve balance and stabilize the spine.