Walking is an exercise you can do from anywhere. Whether you plan to walk in the neighborhood or at the beach it can get your heart rate going. Add some weights to your walk and it becomes a challenge. When done properly, it's a weight-bearing exercise and a realistic way to whittle your waist.
Your natural rhythm
You have a natural rhythm when you walk but power walks exaggerate natural movement and creates a calorie burning, cardiovascular workout. Normally, when someone walks, there is a slight swing of the arms, but power walks focuses on both the upper and lower body, as well as your abdominal area.
You've probably seen photos of the power walk and may have even tried it. With good posture, you begin your walk and add a full swing that brings your arms up high. Strides lengthen and speeds increase and arms, legs and abdominal areas engage to sculpt muscles.
What muscles will you work?
The swing of your arms engage your shoulders, biceps and triceps. Your good posture includes your back muscles, while you also sculpt your legs. You'll feel the movement in your thighs and buttocks. Contract these muscle groups during each step and you'll get sculpted from the simple act of walking.
The secret to strengthening your waistline
Your core also gets a workout during a power walk. Engage your core during walks and to strengthen your waistline and reduce its size. The entire combination of the power swing and holding in your core engages your oblique muscles, the abdominal areas on the sides of your waist. Swing your arms and hold in your abs tightly and you'll most likely be sore within the next two days.
The best way to position your abdominals
Hold your core in tightly by performing a vacuum while you walk. There are several ways to do a vacuum, but the standing vacuum is simple and can position your abs correctly. Stand against a wall and notice that your lower back will not be flush. After, exhale and suck in your abdominal area until your lower back is flat and touching the wall. Do not worry if you can't get your back flat against the wall since this is a movement that takes practice. Use the vacuum during the walk. If you tire release the vacuum and bring your core back in to finish your walk.
Equipment to use
Small hand weights are ample for this type of walk. You can also use wrist weights in one or two pound increments. Increase your weights when you feel the need, but be careful with your swing. It's easy to damage your shoulders and wrists if you don't have good control over the weight.
Lisa M. White
Copyright ©2011 CPT Lisa M. White™. All rights reserved.