7 ways to tone abs while walking | XpertsReviews.com

Walking is a great way to strengthen and tone your core, though it’s sometimes overlooked as a core exercise. While crunches and sit-ups are traditional ab exercises, walking offers a dynamic, full-body workout that specifically targets your midsection. The key to working your abs while walking is to pay close attention to the movement and proper posture. By focusing on keeping your abs tight and your back straight, you can activate your core muscles with every step. Keep your core slightly tight and visualize yourself pulling your belly button toward your spine if you want to tone your abs while walking.

How does walking strengthen abs?

While walking is often associated with leg strength, it can also be an effective strategy for building abs. When you walk, your core muscles are constantly working to stabilize your body, maintain balance, and keep your torso from swaying. This constant engagement strengthens and tones your abdominal muscles, particularly the rectus abdominis (the six-pack muscles) and obliques (the muscles along the sides of your abdomen). Additionally, walking on uneven surfaces or incorporating hills can be an even greater challenge for your core muscles, according to a study published in Sport and Exercise Psychology.

Simple Ways to Tone Abs While Walking

Here are some simple ways to tone your abs while walking, according to fitness expert Yash Agarwal.

1. Engage your abdominal muscles

As you walk, actively engage your abdominal muscles. Imagine pulling your belly button toward your spine. This constant tension helps activate and strengthen your abs. Maintain an upright posture with your shoulders relaxed and your back straight. This alignment ensures that your abdominal muscles are functioning optimally.

2. Incorporate arm movements

Swinging your arms faster not only makes you walk faster and burns a lot of calories, but it also works your upper and lower body, and of course, your abs. Also, do arm circles in different directions to further engage your core and upper body.

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3. Take a brisk walk

Alternate between brisk walking and jogging or running. These intervals engage your core muscles and get your heart rate up, leading to increased fat burning. “Develop a brisk, rhythmic walk as well, focusing on pushing off hard with your legs and engaging your core with each stride,” Agarwal advises.

4. Walk uphill

Walking uphill provides a more intense workout for your abs, quads, and glutes. The incline forces your core muscles to work harder to stabilize your body. Adding resistance to your walk can help you burn more calories, according to a study published in the Journal of Biomechanicsand gain lean muscle mass. Increasing your lean mass will improve your metabolism and help you burn more calories at rest, resulting in a slimmer waistline. However, start with a gentle incline and gradually increase the incline as your fitness improves.

5. Follow a weighted walk

By holding light weights like dumbbells or water bottles while you walk, you can increase the intensity of your workout and target your core muscles more effectively. Wearing a weighted vest can also increase the resistance your core has to work against, providing additional toning benefits. So, experiment with different weights to find what works best for you.

6. Take side steps

Side steps are a dynamic exercise that effectively targets the obliques, the muscles located on the sides of the abdomen. “When you perform side steps, your abdominal muscles work to stabilize your body and prevent your torso from twisting,” says the expert. This regular engagement strengthens and tones the obliques, resulting in a more defined and shapely waistline. Plus, side steps can help with balance, coordination, and core stability.

7. Include walking lunges

Walking lunges, which primarily target the legs and glutes, also work your core muscles. When you lunge, your core muscles work to stabilize your body, keep your torso from tilting to the side, and maintain balance. This continuous engagement strengthens and tones your abdominal muscles, particularly your rectus abdominis (the “six-pack” muscles) and obliques. Plus, the dynamic nature of walking lunges provides a full-body workout, which helps improve core strength and stability.

Other Ways to Tone Abs

1. Practice basic exercises

Before or after your walk, incorporate core exercises like planks, leg raises, or Russian twists. These exercises complement your walking routine and directly target your abs. Be sure to maintain proper form during these exercises to maximize their effectiveness.

2. Maintain a healthy diet

A balanced diet is essential to developing a toned abs. Eat lean proteins, healthy grains, fruits and vegetables to fuel your body and promote muscle development. Stay hydrated throughout the day to help your body function and recover.

By incorporating these methods into your walking routine, you can effectively target your abs and develop a stronger, more defined midsection. Remember, consistency is key, so make walking a regular part of your workout routine.

How to maintain your core while walking?

Here is a complete guide on how to maintain your core muscles to tone your abs while walking.

• Keep your back straight and your shoulders back. “This promotes good alignment and engages the core,” says the expert.
• Pull your abdominal muscles slightly toward your spine to engage your core throughout the walk.
• Avoid tilting your pelvis excessively forward or backward. A neutral pelvis helps keep the core engaged.
• Use deep diaphragmatic breathing to maintain core stability. Avoid shallow breathing, which is chest breathing only.

These ab-toning walking modifications are generally safe, but some people should avoid them for the following reasons:

• People with chronic back pain or problems such as herniated discs should be cautious, as increased core mobilization could worsen symptoms.
• People with joint problems, especially knee or hip problems, should avoid high-resistance or high-impact modifications.
• People who are new to exercise or have a sedentary lifestyle should start with basic walking and gradually incorporate more intense modifications to avoid injury.
• Pregnant women should consult a healthcare professional before incorporating exercises that significantly alter core engagement or involve increased resistance.

Frequently Asked Questions (FAQ)

1. Can you tone your stomach by walking?

Walking alone is unlikely to produce significant abdominal tone. It contributes to overall fat loss and may indirectly target the abs, but targeted abdominal exercises are more effective for visible tone.

2. How long should you walk to work your abs?

To effectively target your abs and get results, aim for 30 to 45 minutes of brisk walking every day. Intervals of brisk walking or hill climbing can help intensify the workout and increase core engagement. Remember, consistency is key, so make walking a regular part of your routine.