Does walking strengthen your core? Not if you move like a jellyfish – slowly moving forward while your legs are the only part of your body doing the work.
But:
If you do some minor tweaks to your walking, your core will suddenly be invited to the party – and increased core strength will be your prize!
Now:
Let’s find out WHY a strong core is essential, and HOW to strengthen it while walking.
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Zero in On Core Power
If you have any interest in physical fitness, you are undoubtedly familiar with the term “core strength.” Core strength, in a nutshell, is all about the strength of the muscles that are right below your torso – both on your front AND back.
Let’s try an experiment:
Stand up straight and flex the WHOLE midsection of your body. Now, hold, and take a finger and press it towards the different sections of your midsection. Does it feel soft or hard?
Way too many people have far too weak core muscles – which in time can lead to back pains and injuries.
So:
If you want to do something positive for your body, then you should take the time to zero in on core power. There are dozens of reasons why prioritizing a little bit of time to strengthen your core muscles should be on your, mine, and everyone’s agenda…
Why a Strong Core Is a Must-Have: The Short Version
If you have decidedly weak core muscles, not only your back but also your legs and arms may also pay the price. A weak core can significantly interfere with your bodily motion, leaving you with poor balance, agility, and lifting ability.
And of course – back pains!
Some positive effects of a strong core section are:
- Increased balance
- A healthy posture
- Ability to lift heavier weights
- Less chance of injury
- Better agility
- Quicker feet
- More stability throughout your body
And of course – an all-over more powerful and healthy you!
Sure, you can build enormous core power by using one of these best ab rollers, or best sit-up benches – but the fact is:
These important benefits can be reaped simply by tweaking the walk to and from your local supermarket.
Don’t you believe me?
Well, here’s how to do it…
How Can I Strengthen my Core While Walking?
Walking is just one example of a great exercise that can help if you’re looking for a way to strengthen the core dramatically.
“Science shows that placing one foot in front of the other leads to some seriously impressive mental and physical benefits.”
Reference: NBCNews.com – Why walking is the most underrated form of exercise
Now, let’s look at some activities and ways to transform your regular walking routine into a proper core-strengthening workout!
Engage Your Core: Walk, Flex, and Relax
If you want to strengthen your core while walking, you should take a brisk approach to it. Walk like you have a clear and tangible goal in mind. Concentrate on making the wall of your abdomen a lot less loose. Think about tightening the core muscles of your stomach and making them hard as a rock. Flex for a couple of seconds, then stop for a short while. Do it in intervals, all while you keep walking: Flex, hold, stop. Flex, hold, stop. This really is an excellent way to strengthen your core – as easy as that!
Don’t continue to do so if it makes you feel bad, however. Assess your condition on the following day. If you’re frustrated by soreness, then you may want to tone things down for a bit. But try to keep flexing a little bit longer for each of your walking sessions. In time, you will both see and feel lots better!
The Powerwalking-Method
Another way to improve your core while walking can be done while doing power walks. Concentrate on keeping your body straight, and focus on holding a strong posture.
Now:
Zero in on the muscles of your abdomen every time you make an arm motion. Accompany each arm swing with core flexing. Feel the burn in your abs!
Hey, you shouldn’t be afraid to take full advantage of your imagination.
Why not integrate a couple of “side-bends” or “twists” while standing around and catching your breath?
Never neglect the concept of making arm motions. The rapid swinging of your arms, starting from your shoulders, can encourage you to walk with more speed – and burn more calories (which again leads to weight loss). The motions necessary to push and drive your body forward do not start in the lower part of your body. They start in the core – right in the heart of the abdomen!
Shadow Boxing, Rocky Balboa Style
Don’t ever assume that jabs and uppercuts are exclusive to the world’s boxers.
If you make a little boxing session a part of your daily walking – you can stimulate your metabolism and boost your heart rate to new levels. Beyond those perks, you can also work on the muscles of your core.
So:
Go ahead and integrate a combination of overhead reaches and forehead punches into your walks. When you punch, you should make a point to “shrink” your abdomen. Using big motions, strike with as much force as possible!
Do 20 overhead jabs and 20 forward ones in intervals of two full minutes or so. Ignore people living in your neighborhood, as they might stare at you like you’re slightly insane (maybe you are?).
Want to speed it up? These exercises can also be done while running.
If you turn on some of your favorite tunes, you should be able to revel in the workout of a lifetime!
Sounds good?
What Muscles Are Toned By Walking?
Walking is a form of exercise that can tone and engage numerous muscles throughout your whole body:
- Legs
- Thighs
- Glutes
- Hamstrings
- Hips
- Back
- Abs
- Arms
- Shoulders
By incorporating the moves described in this article, walking will also give your core a real beating!
It doesn’t get better than that!
Final Words: Does Walking Strengthen Your Core?
It depends.
If you do any of the core exercises explained in this article, YES.
If you stroll along with bad posture and no muscle activation in your core area, not so much…
The fact is:
To build core strength, you will have to activate these muscles in some way or another. As with all other forms of muscle strengthening, you will need to add resistance to increase strength.
Want to learn more about exercises to strengthen your core other than traditional crunches and plank? Yeah, they both contribute much to your core muscles – but there really are better alternatives out there…
Check out my massive at-home strength-building article collection – LOADED with exercises, hacks, and actionable tips!