Two types of abdominal fat exist and are responsible for your growing waistline. Visceral fat is the dangerous fat which surrounds your organs, while subcutaneous fat is the type of fat that lies just beneath your skin. You can slim your waist and reduce both fats by walking on an incline daily to help boost your caloric burn.
Calories Burned
Incline walking elevates your heart rate more than walking on flat ground because the level of exertion increases. Working at a more challenged effort burns more calories, allowing you to melt more fat from your entire body, including your stomach. According to "Glamour" magazine, a 150-lb. person can burn 500 calories walking on an incline for an hour, while that same person only burns 235 calories walking on flat ground for the same duration.
Increased Lean Mass
Walking on an incline engages the muscles of your body more fully than walking on flat ground. Your hamstrings, quadriceps and glutes of your lower body are activated to forcefully propel your body uphill, along with your upper body. Your abdominals are also engaged during an incline walk because the incline causes your body to slightly lean forward, allowing for your abdominals to forcefully tighten. Incline training increases the amount of lean mass you have. According to the Mayo Clinic, the more muscle you have the more efficiently you can burn calories. An increased lean mass allows you to burn more calories at rest and can help whittle away your waist, possibly revealing a more toned midsection.
Misconceptions
While walking on an incline can boost your calorie burn and promote a tighter tummy, it is crucial that you keep good form during your walk. If you are on a treadmill, avoid holding onto the handle bars. Holding on takes less effort off your legs and core because you have extra support to pull you along. If you are walking uphill outside, focus on keeping your body upright, leaning too far forward or backward also takes less effort off your core and can even promote lower back pain.
Considerations
Consider adding abdominal work to the end of your walking routine. While walking burns more calories and can melt fat, abdominal training can help build strength in your abs and sculpt your core. Choose three different abdominal exercises and complete three sets of 12 to 15 reps per exercise. For example, complete bicycle twists, reverse crunches or traditional situps.
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