No matter how busy your schedule is, making time to warm up properly before working out or exercising is crucial. Warming up your entire body thoroughly not only increases the chances of having a successful workout but also significantly reduces the risk of injury. One such method of warming up is the advanced dynamic warm-up known as the inchworm, or “walk out.” This comprehensive warm-up not only gets your blood flowing and body warmed up, but also stretches your hamstrings and calves, tones your core, and kickstarts your cardiovascular system.
Inchworm Warm-Up: The Forward Walk
- Begin by standing upright with your feet shoulder-width apart.
- Slowly bend at your waist and reach down toward the ground, aiming to touch your toes or the floor. The straighter you keep your legs while bending over, the deeper the stretch on your hamstrings (the back muscles of your legs).
- Once your hands touch the floor, walk them out forward until you reach a plank position. Ensure that your hands are directly under your shoulders and maintain a straight line from your head to your heels. Hold the plank for about three seconds to work your core muscles effectively.
- Next, walk your feet toward your hands, creating a V-shape with your body (or piking). By keeping your heels flat on the ground during this movement, you can achieve a nice calf stretch.
- Go back to the plank position by walking your hands out in front of you, and hold for three seconds once again.
- Perform this forward walk sequence for a total of three repetitions.
Inchworm Warm-Up: The Backward Walk
- From the plank position, walk your hands back toward your feet while keeping your heels flat on the floor to maintain the calf stretch.
- Take a big step back with each leg until you’re back in the plank position and hold for three seconds.
- Complete this backward walk sequence for three repetitions.
- When you’ve finished your final repetition, slowly return to the standing position. To prevent muscle spasms and ensure blood flow to your head, take a moment to come up slowly. Engage in a deep breath while raising your arms above your head, allowing air to flow into your lungs.
Tips for Practicing the Inchworm Warm-Up
If you find it challenging to keep your legs straight as you lower yourself down due to tight hamstrings, it’s okay to have a slight bend in your knees. However, make an effort to keep your legs as straight as possible to benefit from the stretch.
The inchworm warm-up is classified as an “advanced” dynamic warm-up. If you find it too difficult to perform, consider checking out beginner and intermediate warm-up exercises to ease yourself into it.
The Benefits of Warming Up
Taking the time to perform warm-up exercises like the inchworm can significantly improve your workout experience. By increasing circulation, loosening up your muscles, and raising your body temperature, you’re promoting flexibility, decreasing muscle stiffness, and reducing the risk of injury. Additionally, engaging in cardiovascular exercises during your warm-up helps increase heart rate gradually, allowing your body to adjust to the increased demands of the workout while also preparing you mentally for the exercises to come.
In conclusion, integrating the inchworm warm-up into your pre-workout routine can make a positive impact on your overall exercise performance. By dedicating a few minutes to properly warm-up your body, you can enhance your workout, reduce the risk of injury, and improve your flexibility. So, give the inchworm a try and experience the difference it can make in your fitness journey.
