Walking tones which muscles

Press back up to start for one rep. The move: Start in a high plank. Keeping your elbows close to your rib cage and lower your body in a straight line toward the floor. Push through your palms back to start for one rep. The move: Start with your feet together. Push through your front heel to return to standing. This counts as one rep. Continue for 30 seconds; repeat on the opposite side.

The move: Get into a high pushup position, maintaining a strong core and creating a straight line from head to heel. The move: Start in tabletop position. Simultaneously lift your right leg and left arm, kicking straight back through the right leg and reaching forward with your left arm.

Make sure your back stays in a neutral position throughout the entire movement. Hold for 10 seconds, then slowly return to start. Continue, alternating sides. Make progress every day while you work on fitness and nutrition goals, like walking more steps. The swelling vanishes within 30 minutes to an hour! You can certainly build lean muscle, when you walk. Instead of walking at the same pace, try to add intervals to increase the intensity.

For instance, walk at a moderate pace for two minutes, and then make it more intense for 30 seconds. This will increase your heart rate, and help you burn more calories, as well as lead to enhanced muscle strength. You could also introduce strength training into your walking workout. You can go all out and include push-ups, lunges, planks or even squats.

Not only will it make your workout more fun, but it will also help to build lean muscle. You can carry weights while walking, say in the range of one to three kilos. Alternatively you can also invest in weighted cuffs. Start by walking at a regular pace for five minutes, then add some upper-body exercises like bicep curls or vertical presses, while continuing to walk.

A great way to add more intensity and toning benefit to your walk is adding hills into your route or perform interval training. Read more: 5 Benefits of Power Walking. After starting a walking program, you'll desire quick results, but the reward for your hard work depends on what type of shape you are in when you begin your routine. If you have more weight to lose, it will take you longer to see the desired tone in your legs than if you have ideal body weight and want to gain some muscle tone.

Just remember that walking is not only helping you look the way you want, it is also making you healthy from the inside by reducing your risk for many diseases. Fitness Training Walking. By Jill Armayor Updated June 6, Aubrey Bailey is a Doctor of Physical Therapy with an additional degree in psychology and board certification in hand therapy.

Bailey is also an Anatomy and Physiology professor. Jill Armayor. Jill Armayor started her professional writing career in , publishing Web articles on weight loss for the Cooper Aerobics Center. She has continued writing Web content, marketing copy and articles for other companies along the way, including Tessera Performance.

Walking is a great exercise to burn calories.