Flaccidity and the low amount of body mass in the body are some of the problems that most afflict athletes. Therefore, to tone and mark the muscles of the arms, abdomen and legs in a short time, it is necessary to eat adequately and practice specific exercises for a full week to obtain the desired results.
the web portal health 180 indicates that there is an exercise that helps to work several parts of the body at the same time. This is the worm exercise, one of the most popular in the world of CrossFit, that improves strength and flexibility, but at the same time strengthens the arms, lower back, glutes and calves, according to information from the Strenght and Conditioning Journal.
Likewise, The push up added to this exercise allows you to activate the muscles of the shoulders, triceps, chest and abdomen. In this way, the movement that is developed also strengthens, defines and tones the muscles without the need to use any apparatus, equipment or gym accessory, because as it is an isometric exercise, you only work with your own weight.
How to do this exercise?
Despite being a fairly simple exercise, many people do it incorrectly because it requires a lot of strength to execute it. That’s why, health 180 explains the correct way to do it with the help of a yoga mat.
- First of all, it should be placed in an upright standing position, with your hands at your sides.
- Next, place your feet shoulder-width apart, making sure to keep your back straight. Then descend with the trunk forward, in such a way that you can rest your hands on the ground in front of your feet.
- Then inhale and walk forward. Once you are in a plank position with your back straight, contract your abdomen and buttocks to activate the muscles. This position must be held for five seconds and then return to the starting position, walking with the hands until standing.
- Experts advise performing this exercise for at least 10 repetitions as part of your warm-up routine.
It is worth mentioning that the benefits of doing this exercise are multiple. One of them is to tone the three main muscles of the body such as the arms, abdomen and legs, but also, Being a warm-up exercise, it can prepare the body to withstand the most exhausting routines.
Meanwhile, another benefit of the worm exercise is that it provides greater stability in the spine, increases balance, improves physical condition and increases cardiovascular resistance.
Tips to tone the body
Taking into account the above, the specialized portal a how listed some tips with which it is possible to tone different parts of the body:
- Vary the routine: by changing exercises or alternating workloads, it will prevent the muscles from getting used to the same activity. In this way, it will be possible to expand the evolution capacity of the body, achieving a favorable development of the muscles.
