Walking is one of the easiest and most accessible exercises for anyone. The activity has several health benefits, such as strengthening the heart and lowering blood pressure. As much as taking a normal walk doesn't work the core of the body, you can adapt your day to day to tone your abdomen.
Method 1 of 3: Exercising While Walking
Step 1. Incorporate other quick exercises into walking
This is a great way to tone your abdomen. Even though they seem to only work the arms, these activities also involve different muscle groups in the core of the body, as moving the trunk and legs at the same time helps maintain balance.
- These exercises are ideal when you're walking, not standing still.
- Include three or four sets of these exercises in a one-hour walk, for example.
- Practice each exercise in one-minute intervals, spread out over about seven or eight minutes.
- If you need to, start doing each exercise for 20 to 30 seconds and move to a minute when you feel comfortable.
- You can also try doing groups of three or four exercises at the same time, without resting, between two and four times for each walk.
Step 2. Contract your abdomen as you walk
"Withering" your belly is a great way to strengthen your abdomen muscles during any everyday activity. This exercise works the transverse abdomen muscle, which runs from the sides to the front of the region.
- When walking, contract your abdomen, as if you were holding air.
- Don't hold your breath for real while contracting your abdomen.
- Start by contracting your abdomen for a few seconds or until you reach certain landmarks on your walk. The stronger it gets, the longer you'll be able to contract it.
Step 3. Do the curl with your arms
This exercise is quite simple. Start by placing your arms at your sides. Bring your hands to your shoulders, as if you were doing a regular curl, without moving your elbows.
- You can also keep your arms at shoulder height, bend your elbows up, and bring your hands closer to your head. This version of the donut makes the torso work harder.
- If you want to increase the difficulty even more, use dumbbells to practice curling. Start with 1 or 2 kg.
Step 4. Punch in the air while walking
This movement works several muscle groups in the body's core, in addition to raising your heart rate, improving your workout and speeding up your metabolism.
- You can try jabs or uppercuts in the air. For the jab, bring your fists up to shoulder height and punch alternately in the air; if you like, rotate your hand slightly.
- Contract your abdomen during punches to work them well.
- You can incorporate these exercises at one-minute intervals with other movements, or do 20-punch interval sets as you walk.
Step 5. Elevate your arms above your head alternately
To do this, raise one arm and step with your foot on the opposite side. As you step forward, lower your arm and step forward with your other leg. Keep switching.
- If you want to increase the difficulty of the exercise, lean slightly toward the opposite side of the raised arm.
- You can also use hand dumbbells to do the exercise.
Method 2 of 3: Adding Abdominal Exercises to the Walking Routine
Step 1. Incorporate walking breaks for abdominal exercises
You can also combine certain workouts to tone your abdomen. These exercises work the region a lot.
- Stop walking whenever you complete the exercise. All activities are done standing, alternating with walking. You won't have to lie down on the floor and you can quickly resume progress.
- Incorporate five to seven sit-up stops throughout the walk.
- Do these abdominal exercises for 30 seconds when you start, and when you're more experienced, go to a minute. Try to distribute time evenly throughout the walk.
Step 2. Rotate the oblique muscles
It is also possible to work the obliques (muscles on the sides of the abdomen) while walking. Start with your legs straight and apart. Bring your hands together in front of your chest, with your arms parallel to the floor. Twist the trunk as far as possible to one side and then the other.
Step 3. Work the abdominal oblique
This exercise also helps to tone the abdomen. Start standing with your feet apart. Put your right hand on your hip and stretch the other up. Then lower your left elbow and lift your knee on the same side as you contract that part of your body. Return to the starting position and repeat the movement on the right side.
- If doing the exercise at 30-second intervals, set aside 15 seconds for each side. If you're going to practice it for a minute, set aside 30 seconds for each.
- If you like, use dumbbells to do the exercise.
Step 4. Do the abdominal oblique standing
This exercise works the front of the abdomen and follows the same principle as the previous step, and can be incorporated into walking.
- Start with your legs wide apart, one a few inches in front of the other. Put your hands on your head. Keep your back leg straight as you lift the other toward your chest. Lean towards your knee as you lift it, lowering your elbows in the process. Finally, lower your leg and repeat the movement.
- You can alternate legs or do a specific number of reps with each one.
Step 5. Touch your toes
This exercise not only works the front of the abdomen, but also the obliques and core muscles of the body, as you need to balance on one foot.
- Start with your right foot slightly behind your left, with your left hand above your head. Raise your right leg as far as possible, flexing and rotating your waist while touching your left toe with your left hand. Finally, return to the starting position.
- You can do the exercise a few times on each side or, if you prefer, do ten repetitions with each limb during a break from walking.
Method 3 of 3: Burning Fat With Everyday Walking
Step 1. Increase the intensity of your walks
To reap the full benefits - burning the fat around the waist and toning the abdomen - you should make the walk heavier.
- Walk at a higher speed. Ideally, you're panting or even out of breath.
- If you can keep up with your speed with a mobile app, try to get somewhere between 5, 6 and 6.4 km/h (the equivalent of a 10 km walk).
- If you have a pedometer, try taking about 3,000 steps in 30 minutes.
Step 2. Hike on varied terrain
Walking on uneven surfaces such as dirt or trails is a good way to increase fat burning and toning. Also include hills or slopes in the route.
- If you live near a trail, walk along it a few times a week. If you don't, go to the local park and walk on the grass.
- Go hiking in very steep places in the city. Go up and down hills to intensify the process.
- Take these varied walks three or four times a week at intervals.
Step 3. Train for the proper period
Even short walks have their benefits. If you are inexperienced, you may not even make it past ten minutes. Increase your conditioning gradually until you reach 30 minutes or more.
Take this walk as often as possible - preferably five times a week
- Wear quality walking shoes. Choose ideal shoes in physical or virtual stores.
- If you want to use dumbbells and other weights while walking, carry them in a comfortable backpack with proper straps. Do not carry these devices in your hands at all times, or you may tire your shoulders, elbows and wrists and even injure yourself.