You’ve probably heard about the amazing benefits of walking every day. Improved cardiovascular healthIncreased bone density, and Improved joint healthDid you know that walking every day can also help strengthen your core? Mike Masi, CPTCertified personal trainers from Garage Gym Reviews share the 11 best ways to build abs while walking.
Incorporating abdominal strengthening techniques into your walking routine can provide many benefits. A strong core improves postureReduces back pain, Improve balance and coordinationThese benefits are essential for maintaining your health and vitality while increasing your ability to perform common daily activities. Strengthening your abdominal muscles while walking also helps you burn more calories because it recruits multiple muscle groups and increases the intensity of the movement. This is especially helpful if you’re looking to lose excess weight or slim your waistline.
If you’re ready to update your cardio routine, read on for Masi’s expert recommendations on how to strengthen your abs while walking.
Strengthen your core.
Engaging your core while walking will strengthen your abdominal muscles and improve stability. Throughout the workout, focus on keeping your core engaged and drawing your belly button in toward your spine.
“All you need to do is engage your abdominal muscles as you walk. Imagine pulling your belly button in toward your spine and maintaining a strong, supported core position, but be careful not to over-engage your core – you should feel the muscles working, but not so much that it restricts your movement,” says Masi.
Incorporate incline walking.
“Walking on an incline or slope forces your abdominal and gluteal muscles to work harder, stabilizing your body and helping you maintain balance,” explains Maci. “The most practical way to practice this is with a treadmill, where you can control all the parameters, but be careful not to hold on with your hands.”
Take up power walking.
Power walking is walking fast with large arm movements. 2021 Survey Brisk walking (i.e. power walking) has been shown to improve cardiovascular fitness, body composition, and muscle strength.
“When you walk faster, your stride length and arm swing become longer, which requires more effort from your core muscles to stabilise your spine, plus it increases your cardiovascular stimulation,” Masi says.
Practice walking lunges.
The stability required during lunges increases core muscle activity.
Masi gives these instructions on how to do it: “Step forward into a lunge position. This move engages your abdominal muscles as you stabilize your body through a change of level, balancing on one leg, and a narrow base of support. A good way to incorporate walking lunges into your walking program is to do them to fatigue, then continue walking for a minute or two during your break, then repeat.”
Take a squat break.
“Take a short break from walking and do a few squats. If you’re walking in a residential area, take advantage of the slight elevation changes in gutters or roads to raise your heels and get into a deeper squat position, further engaging your hips and core,” says Masi.
Walk backwards.
Walking backwards (aka “retrowalking”) is an unconventional but effective way to improve balance and strengthen core muscles, according to a pilot study.
“This tip is easier said than done, but if it’s safe to do so, try incorporating backward walking into your regular walking routine,” says Masi. “This approach breaks up the monotony of traditional walking and provides a different stimulus to the entire core.”
Wear a weighted vest.
A weighted vest increases the intensity of your walking and forces your core to work harder to stabilize you.
“Wearing a weighted vest is a good way to increase the intensity of an exercise,” says Masi. “Walking with a loaded backpack is another way to get a similar stimulus. You can also hold the bag or vest in one hand like a suitcase for 30 to 60 seconds, then switch hands and put it back on your back. This will further engage your obliques and lower back on the other side of the weight, making the exercise much more difficult than it looks.”
Do a side shuffle.
This lateral movement adds variety to your walking training and helps develop core strength and stability.
“Moving laterally tests your obliques and core stability,” Masi explains. “If you can’t shuffle due to technique or injury limitations, you can perform a standard side step.”
Side shuffle in both directions for 20 to 30 seconds, then return to your normal walking and rest for 1 to 2 minutes.
Add ankle hops.
Ankle hops are small, controlled jumps that you can incorporate into your gait to build core strength.
“This exercise engages your core and prepares you for the plyometric stimulus,” says Masi. “Put your weight on the balls of your feet and take small jumps, like you’re skipping rope. At first, you don’t need to take your feet off the floor, but as you become more comfortable with the exercise, you can jump higher and move forward or backward.”
Do 30-60 hops, walk for 1-3 minutes, then repeat.
march!
“March in place or while stepping forward, lifting your knees high,” instructs Maci. “This movement engages your lower abdominals and hip flexors and strengthens your core. If you’re having trouble balancing, you can use a cane or place your hands on a sturdy structure for assistance.”
Incorporate interval training.
Interval training alternates between high-intensity and moderate-intensity walking, a variation that improves cardiovascular fitness and keeps your core engaged throughout the workout.
“Interval training is a great way to achieve more in less time. High-intensity interval training will work your core harder than a standard walking program and burn more calories,” says Masi.
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