The Mayo Clinic suggests that a well-balanced workout program includes aerobic fitness, muscular fitness, stretching, core and balance training. Typically, these components are utilized individually, but there are specific things you can do to combine two or more components. Walking can build aerobic fitness, but you can add variations to increase core stability and strength, including the obliques -- muscles in the torso that assist in bending and twisting. As a result, working your obliques while you walk allows you to strengthen and tone your midsection while improving your overall cardiovascular endurance.
Step 1
Warm-up for 10 to 15 minutes before you start walking. Include stretches, arm swings and torso twists to gradually increase the heart rate and prepare the body for the walk.
Step 2
Contract and squeeze the obliques and core muscles. Keep the abs tight and belly button drawn in during every stride. This promotes muscle and oblique activation for the entire walk.
Step 3
Swing your arms from side to side during every stride. Add lightweight dumbbells for extra resistance that forces your obliques and core to stabilize your spine as you walk.
Step 4
Rotate the torso by twisting your shoulders during every stride. This movement naturally recruits and trains the obliques.
Step 5
Maintain a steady pace throughout the entire walk. Focus on maintaining a brisk pace that enables you to just hold a conversation. This intensity level maximizes muscle activation while consistently burning calories.
Step 6
Walk for about 150 minutes per week. Divide these minutes into several days spread evenly throughout the week.
Things You'll Need
- Walking shoes
- Lightweight dumbbells
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