In recent times, walking has gained immense popularity, and rightfully so. It’s a low-impact aerobic exercise that offers numerous physical and mental health benefits. While many people associate walking with cardio and leg strength, it’s time to unveil its potential as a full-body workout, including the abs.
As a certified personal trainer with almost 16 years of experience, I frequently encounter a common question from my clients: “How
can I make my daily walks more effective for strengthening my abs?” First and foremost, it’s essential to acknowledge that walking is not a targeted ab exercise like planks or Russian twists with a medicine ball. However, there’s a silver lining to this. Abdominal muscles play a pivotal role in stabilizing your trunk and supporting your spine. Additionally, each step you take when walking engages the psoas, a deep core muscle that connects your lower back/pelvis to your femur (thigh bone). There are strategies that can be seamlessly incorporated into your walks to activate and strengthen your abs effectively.
Understanding the Core of Walking and Abs
Before we delve into the strategies to strengthen your abs while walking, let’s grasp the core dynamics at play. The core’s primary
function is to provide a stable base of support for your arms and legs during movements. When you walk, your arms and legs operate reciprocally, swinging in opposition to each other. This harmonious movement relies on your core, which acts as a strong, stable pillar to anchor your hips/pelvis and shoulder girdle. Your core ensures that your torso doesn’t rotate with the momentum of your arms but instead helps keep your pelvis and hips stable. Understanding this relationship is crucial for unlocking the benefits of walking for your abs.
The 7 Strategies to Strengthen Your Abs While Walking
1. Pump Your Arms
To intensify your abdominal workout during your walks, start by pumping your arms more vigorously. This simple adjustment increases the overall workout intensity by activating more muscle groups, including your abs. As you walk, your arms and legs operate in a synchronized manner, working in opposition to each other. Your core’s role here is pivotal; it acts as a steady anchor for your arms and legs. Vigorous arm swings require your abs to contract, preventing your torso from rotating with the arm’s momentum and maintaining the stability of your pelvis and hips. If you want to take it up a notch, consider using walking poles, commonly used by hikers. Planting these poles and pulling your body forward as you walk engages more upper-body muscles, including your abs.
2. Embrace Incline Walking
While walking uphill is often associated with burning more calories and increasing your heart rate, it’s also an effective way to engage your abs. Walking uphill compels you to employ your core muscles, particularly the rectus abdominis, internal and external obliques, pelvic floor muscles, and hip flexors. These muscles work together to help raise your legs higher towards your chest with each step. This engagement is essential for preventing tripping or catching your foot on an inclined slope. For an added challenge, try using a marching step, which involves hiking your knees up towards your chest. This movement closely resembles a standing bicycle crunch, further activating your abs and hip flexors as you pull your leg up.
3. Weighted Walking (with Caution)
Adding weights to your walk can enhance your ab workout, but it should be approached with caution. Ankle weights and hand weights can increase resistance, effectively working your abs. However, it’s crucial to be mindful of potential strain on your knees and hips, particularly when using ankle weights, as they can create torque on the joint capsules. If you have no joint issues, you can experiment with this approach, but discontinue if you experience negative effects. For a safer and more balanced approach to resistance, consider using a weighted vest. Keep in mind that while this adds intensity to your walking workout, it may not directly target your abs. If you prefer wrist weights, Bala Bangles are an excellent choice. These lightweight wrist weights are designed to minimize shoulder or elbow strain and keep your hands free, providing a hassle-free walking experience.
4. Mind-Body Connection with a Waist Pack
Using a waist pack while walking can be a game-changer for your ab workout. It not only helps you consciously engage your abs but also assists in building the mind-body connection necessary for effective ab activation during your walk. Most people, whether beginners or experienced, often struggle to consciously engage their abs. A physical waist pack, or even placing your hands on your belly, can serve as a constant reminder to focus on these muscles. Since you should already be swinging your arms when you walk, the waist pack complements this motion. For an all-in-one solution, consider a hydration pack like the ergonomic Thule Rail Hip Pack. This practical accessory not only encourages ab engagement but also offers a convenient way to carry water, ensuring you stay hydrated during longer walking sessions.
5. Maintain Proper Posture
While walking, maintaining good posture is essential for effective ab engagement. Ensure you walk with an upright posture, a tight core, shoulders back and down, and your gaze forward. This posture not only activates your abs but also safeguards your lower back and enhances the efficiency of your walking stride. Additionally, be mindful of your pace; walking at a brisker pace significantly boosts trunk muscle activation compared to a slow shuffle.
6. Incorporate Belly Breathing
Periodically during your walk, practice “abdominal drawing in.” This technique involves contracting your stomach as tightly as possible while maintaining normal breathing. It targets the transversus abdominis, a deep core muscle that encircles your abdomen like a corset. Incorporating this practice for 10 to 20 seconds every five or ten minutes during your walk enhances your ab workout.
7. Explore Trail Walking
If you’re looking to add a bit of an abdominal workout to our walk, consider walking on trails or on uneven surfaces like grass or sand. These unstable terrains demand greater activation of your core muscles to stabilize your hips and pelvis. Although walking is not traditionally viewed as a targeted ab workout, these strategies ensure that you engage your core muscles in a functional way. After all, while we rarely need to do crunches in our daily lives, we certainly do a lot of walking. Building strong abdominal muscles that naturally support these movements is a practical and beneficial choice.
Conclusion:
In conclusion, walking is more than just a cardiovascular exercise or a means to increase leg strength. It can also serve as a holistic full-body workout, including your abdominal muscles. By incorporating these seven strategies into your walking routine, you can effortlessly transform your daily walks into an effective ab-strengthening workout. While walking may not be a dedicated ab workout, it offers the advantage of engaging your core in a functional and sustainable manner. Building a stronger core can significantly enhance your overall fitness and well-being.
Remember to enjoy your walk, and stay consistent with these strategies to experience the long-term benefits of an enhanced walking workout. Walking is a simple yet powerful way to promote your health and fitness goals.