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10 tips for starting and keeping a walking routine!

Tip 4

Core Training + Walking for greater benefit

Here we introduce a "Core Training + Walking" routine for people who want greater results from walking.

What part of the body is the "core"?

In general, the core of the body is the torso, the part excluding the head and limbs. The "core" includes the abdomen, back and waist, or the "central" portion of the human body.

Standard core training

< Plank exercise to strengthen abdomen and back >

Lie on your stomach, then bend your arms at the elbows, placing your elbows directly under your shoulders. Keep this posture so that your body is supported only by your upper arms and toes. Hold your body in a straight line for 10 seconds. Repeat this several times,with paying attention not to hold your breath. This is just a general standard, so if this is too difficult for you, do not hesitate to reduce the number of planks you do.

< Leg-lifting plank exercise to strengthen abdomen and buttocks >

Get down on all fours, then slowly lift one leg towards the back in 5 seconds. Be aware of the muscles in your buttocks as you lift your leg. Then take another 5 seconds to pull your leg back forward, up to your chin. Be aware of your abdominal muscles as you do this. Repeat this cycle 10 times each for both legs.

The effects of core training

The muscles of the core have important roles of supporting a backbone and maintaining the posture. By building flexible yet strong core muscles, you can prevent stiff shoulders and lumbago, and can improve your posture.

< Summary >

These will boost the benefits you get from walking. Your walking posture will be better, and this can make the exercise even more enjoyable.