Contracción de gusano


Lie on the floor face down and place your hands slightly wider than shoulder width apart while holding your torso up at arms length. Support your weight on your toes and hands. Keep the shoulders far from the ears retracting your shoulder blades. Contract your pelvic floor and core while keep your body straight.


Start walking doing little steps with your knees always extended until your feet are just behind your hands. Return to the starting position but now walk forward with your hands. If the exercise is too hard, slightly bend the knees.

TIPS: The exercise key is quality over quantity. The trick is to perform the exercise using proper form.