Inchworms for Single Parents: A 2-Minute Warm-Up

Most solo parents I meet skip the warm-up. Not because they do not know it matters, but because the window for exercise is so small that spending five minutes “getting ready” feels like a waste. If that is you, inchworms for single parents are the answer. One move, about two minutes, and it wakes up your hamstrings, shoulders, core and back all at once. You can do it on a yoga mat, a rug or the kitchen floor while the pasta boils.

I use inchworms in almost every class I run in Archway. They are honest: within two reps I can see who sits at a desk all day, who has tight hamstrings from years of driving, and who has a back that needs looking after. Here is how to do them properly, how to adapt them if your back or hamstrings are tight, and a mini routine you can do before anything else.

What is an inchworm?

You stand tall, fold forward and put your hands on the floor, walk your hands out to a high plank, then walk them back to your feet and stand up. It looks simple. It combines a hamstring stretch, a shoulder-loading walk-out and a plank in one flowing move, which is why it makes such a good warm-up. The NHS guidance on how to warm up before exercising recommends gently raising your heart rate and moving your joints before harder work, and inchworms do both.

How to do inchworms for single parents with no time to waste

1. Stand tall, feet hip-width apart.
2. Soften your knees and hinge forward from the hips until your hands touch the floor. Bend your knees as much as you need. This is not a toe-touch test.
3. Walk your hands forward one at a time until you are in a high plank, hands under shoulders, body in a straight line.
4. Pause for one breath. Squeeze your bottom and brace your tummy so your hips do not sag.
5. Walk your hands back towards your feet, keeping your legs as straight as is comfortable.
6. Roll up slowly to standing.

That is one rep. Aim for 5 slow reps to start.

Form cues I give in class

• “Short steps with your hands.” Big lunging hand steps make the hips drop.
• “Hips stay level in the plank.” Imagine a cup of tea on your lower back.
• “Walk back as far as you can, then bend your knees.” Forcing straight legs pulls on the lower back.

Modifications for tight backs and hamstrings

This is where a lot of people give up, so here are the options I use with clients who have stiff backs, desk jobs or years of lifting kids.

Tight hamstrings

• Bent-knee inchworm: bend your knees a lot on the way down and the way back. You still get the shoulder and core work.
• Hands on a step or sofa: raising your hands shortens the distance to the floor. Walk out from the sofa to a plank on the floor, or keep it all on the stairs.

Stiff or sensitive lower back

• Squat down instead of folding: crouch to put your hands on the floor, then walk out. This takes the bend out of your spine.
• Knee plank: walk out, then drop your knees to the floor before walking back.
• Half walk-out: only walk out halfway, to where your back feels fine.

If you have ongoing back pain, a recent injury, or you are pregnant or recently postnatal, check with your GP or a physio before doing inchworms. The NHS back pain page explains that staying active usually helps, but also lists warning signs that mean you should get checked first.

Ready for more

• Inchworm with push-up: add one push-up in the plank.
• Inchworm with shoulder taps: tap each shoulder twice in the plank.
• Inchworm to lunge: after walking back, step one foot forward into a lunge, then stand.

A 6-minute mini routine (before anything else)

Do this before a home workout, a run, or even before carrying the shopping up the stairs. It also works as a stand-alone “something is better than nothing” session on the days you only have six minutes.

• Minute 1: march on the spot, swinging your arms.
• Minute 2: 5 slow inchworms.
• Minute 3: 10 bodyweight squats, slow and controlled.
• Minute 4: 5 inchworms with one shoulder tap each side.
• Minute 5: 10 alternating reverse lunges.
• Minute 6: 3 very slow inchworms, holding the plank for 3 breaths each time.

If you have toddlers around, let them “inchworm” with you. They will probably just lie on the floor, but they will be lying next to you rather than pulling at your leg. For more on home warm-ups and cool-downs, see my posts on warming up before exercise and stretching for single parents.

Why this matters more when you are on your own

When you are the only adult at home, getting injured is a much bigger problem. There is nobody to do the school run, carry the car seat or lift the toddler into the bath. A two-minute warm-up is cheap insurance. That is one reason I keep pushing inchworms for single parents who train at home: they make the rest of the session safer without stealing much time. My full single parent fitness guide covers how to fit the rest of a routine around the kids.

Where a bootcamp class fits

Every class I run starts with a proper warm-up, and inchworms are a regular. In the SYP Unlock hip and back mobility class, we spend more time on the hamstrings, hips and lower back, which is ideal if the bent-knee version is where you are starting.

FAQs

Are inchworms a stretch or a strength exercise?

Both. The fold stretches the hamstrings, and the walk-out and plank load the shoulders and core. That mix is why they make such a good warm-up.

Why do inchworms hurt my lower back?

Usually because the legs are forced straight or the hips sag in the plank. Bend your knees, take shorter hand steps and brace your tummy. If it still hurts, stop and get advice.

How many inchworms should I do?

For a warm-up, 5 to 8 slow reps is enough. As part of a workout, 2 to 3 sets of 6 to 10 works well.

Can I do inchworms every day?

Yes, at a gentle pace most people can. They are a good daily mobility habit, especially if you sit a lot.

Book your first class

If you would like someone to check your form and build the rest of the session for you, come and try a class. SYP Bootcamp runs 45-minute small-group sessions in a church hall in Archway N19. Classes are capped at 10 people, cost £15 each and every move has an easier and harder option. Book your £15 class here, or call or WhatsApp me on 07301 512215. If you are a little further up the hill, I also work as a personal trainer in Highgate.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.