A fun, effective and warming exercise is the caterpillar.
The movement itself eventually looks exactly the same as its name - caterpillar.Goals: whole body
Level: Beginner
Advantages of doing the caterpillar exercise
The caterpillar is a reliable exercise that can be added to almost any schedule of the day. Since it has the ability to strengthen and stretch different muscle groups at the same time, it is ideal for use as part of an active warm-up or as part of a high-intensity interval training program.
The strengthening part of the movement comes when you get down on your hands, hold the bar and get up from your hands. When you take a step with your hands forward, from the feet, shoulders, triceps, chest and, eventually, the abdominal press, the stabilizing muscles of the shoulders and hips, glutes and quadriceps are involved to support the weight of your body when you enter the plank position.
If you have a good initial level of strength of these muscles, you are unlikely to feel a significant increase in strength from performing the "caterpillar". But because it triggers all those muscles, this exercise is perfect as a warm-up before a more grueling strength workout.
Similarly, if you are doing a high-intensity interval training regime, you can use the caterpillar as part of the "rest" intervals to maintain your heart rate, giving the cardiovascular system a short break.
The stretching part of the movement is especially noticeable when you stretch your arms to the floor and start walking forward with them. In particular, you will feel stretching of the hamstrings and calves, and you may also feel a slight stretching of the buttocks and lower back.
In addition, if you perform a more complex version of the exercise (described in detail below), you may feel a slight stretch in your shoulders and chest as you move your hands forward, bypassing the full plank position, into an elongated plank. Again, including the caterpillar in an active warm-up is a great way to smoothly stretch the muscle groups that you plan to work on during training. If you are not familiar with the concept of active warm-up and why it is useful, the idea is to mentally and physically prepare your body for any workout that you are going to perform. So, for example, if you plan to perform a strength training program for the lower body, an active warm-up will include exercises that affect the same muscle groups in the same way as the exercises that you are going to perform during training. Like regular workouts, but without the use of extra weight and lighter ones that accelerate the blood and make the muscles warm up.
Active warm-ups are also designed to stretch the muscle groups that you are going to work on without stretching for a certain period of time. This type of warm-up prevents injury.
An exercise like the caterpillar is ideal because it uses only your body weight to work with almost all major muscle groups.
Step-by-step instructions
There are two ways to make a caterpillar: one involves stretching a certain distance, requiring that you have at least 4-6 meters of space to move, and the second is to stay in place, requiring no more space than about the length of your body.
Although neither version is better or worse, the mobile version requires more interaction with the lower body and is considered a typical version of the exercise. If you have a free space, follow these step-by-step instructions. If you don't have free space, follow the modified version of the exercise.
1. Stand up straight with your feet about shoulder width apart.
2. Inhale, then exhale, look down at the ground and start pulling your hands to the floor in front of your feet, allowing your back to bend forward. If necessary, allow your knees to bend slightly so that your hands can touch the ground.
3. Place your hands on the floor in front of your feet. Inhale and walk forward with your hands in turn, allowing your heels to come off the floor as your body begins to straighten. When your arms are directly under your shoulders, check your shape - you should be in a full plank position with your body, chest, quadriceps, triceps and shoulders involved, while your body forms a straight line from the heels to the head.
4. Keep your legs relatively straight and start walking with your feet forward, one at a time, to your hands. This should ensure a good stretch of your hamstrings, calves and buttocks. Exhale when you take a step forward.
5. Stop when your feet are as close to your hands as possible. Remember that you can bend your knees a little to make it easier to stretch your hamstrings, but try to keep them as straight as possible.
6. Return to the standing position, slowly rolling your back from the hips, straightening one vertebra at a time. Inhale as you go. When you return to the starting position, you have completed one repetition. Continue for time or reps, depending on your workout.
Modifications and variations
If you don't have much space or you're just looking for a slightly less demanding version of the caterpillar, the best modification is to skip the portable version of the exercise and stay put. Your hamstrings and calves will not stretch as much as during a full exercise, and you will also not experience such a strong impact on the cardiovascular system, which makes it a little easier than the more traditional option.
To perform the modification, stand up straight and start the exercise as usual - lower your hands to the floor and allow your back and knees to bend slightly. Step forward with your hands until you enter the plank position, making sure that the core muscles are engaged.
When you enter the full bar, instead of walking with your feet forward to your hands, make a reverse movement and walk with your hands back to your feet. When you have moved back as far as it is comfortable, use the core muscles and gently roll onto your back to stand up. Continue the exercise for a while or repetitions.
Safety and precautions
Generally speaking, the "caterpillar" is a safe exercise for most people, especially if it is performed in a controlled and constant manner. However, anyone with strained hamstrings, wrist or shoulder pain may find this exercise uncomfortable to perform.
If you try a movement and it causes pain, stop the exercise and choose other active warm-up exercises instead, such as lunge walking, aerial squats. Also, if you have special injuries, the inclusion of this exercise in your sports plan should be discussed with your doctor.
