Women’s Health UK – September 2019

16 | SEPTEMBER 2019

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Women’s Health

INCHWORM

TECHNIQUE SCHOOL

Inch your way towards rock-hard hamstrings and head-to-toe gains

his grub-inspired move
is one of the best body-
weight exercises around
for seriously working
your hamstrings, which,
ICYMI, are important but
oft-overlooked. Making their way from your
glutes to your lower legs, strong hamstrings
are key to optimum knee and hip function

• read: helping you extend your knee and
  support your bottom. ‘Hamstring strength is
  something you need to work on in order to
  stay mobile, especially when you’re older,’
  says personal trainer Inge Viljoen. ‘Basically,
  in order to be able to pick things up and
  easily carry out everyday tasks without
  having pain.’ Time to hike those hammies
  up the muscle agenda.
  Enter the inchworm, which, done right,
  will improve hamstring strength and
  flexibility, while working your arms, chest,
  back and abs. ‘Place your feet flat on the
  floor, your hands close to your feet, and

you’ll feel your hamstrings stretch,’ says

Viljoen – thus engaging the muscle. That’s

the first part of the move. Next, walk your

hands away from your legs, keeping your

legs straight as you move forward, until

you’re in a press-up position. Then walk

your hands back towards your feet. This

move is a great way to activate your arms

• but the burn doesn’t stop there.
  ‘Your core should remain activated
  throughout the exercise to prevent your
  torso from swaying from side to side as
  you walk your hands out and in,’ explains
  Viljoen. ‘I love using this exercise with
  my clients as a strength training move.’

AVOID IF: You’re recovering from

a shoulder or wrist injury.

MAKE IT A

WORKOUT

Complete this

circuit, skipping

for 1 min and

doing 10 reps

of each move.

Repeat 5 times

SKIPPING

TRICEP DIPS

LUNGES

INCHWORMS

MIX IT UP

‘There are

endless

variations to

test out with

the inchworm

exercise,’ says

Viljoen. Try

these moves

on for size...

For extra core

burn... Add a

press-up or move

into a side plank

in the middle.

For more

cardio... Add

a jump at the

end, making it

a burpee. Or

add mountain

climbers after

you walk your

hands out.

Look slightly

forward

Keep your

back f lat

Engage

your core

Ke e p y o u r le g s a s

straight as possible and

squeeze your glutes

Wa l k y o u r h a n d s a wa y f r o m

y o u r f e e t i n to h ig h p la n k

SIGNS

YOU’RE

DOING IT

WRONG

You end up on

your tiptoes

By the time you’re

back to the starting

position, your feet

should be flat on

the floor for that

hamstring stretch.

Your hips are

sagging

Keep your back

flat and glutes tight

• if you arch your
  back, you’re at risk
  of injury. Eek.