I found the following article on MSN. I never thought about working abs while I was walking, but I guess it would work over time. I never been much of a power walker, though. I know it's great for you, but I've always felt like an idiot doing it. Just a stupid little quirk of mine I guess; however, this looks like a pretty good routine.
6 Weeks to Slim
Ultimate Belly-Flattening Workout
Your Workout at a Glance: The three plans below offer intervals of fast-paced Power Walks and moderate-paced Tempo Walks to burn calories and shed fat. During each, you'll do Walk 'n' Tone moves (below right) to work your abs harder and Stop 'n' Tone exercises to really sculpt.
Do each full routine 3 times a week. On alternate days, take the walks but skip the toning moves.
Pace Yourself
Based on a 1-to-10 intensity scale:
Warm-up, cool-down (3-4 intensity level) Easy enough that you can sing
Tempo Walk (5-6 level) Moderate enough that you can talk freely
Power Walk (7-8 level) Brisk enough that you can talk but you'd rather not
Weeks 1 & 2: Firm up fast
The basics: As you walk, engage your abs by lifting the crown of your head and lengthening your spine.
Start: Warm-up, easy pace (3-4 intensity level)
4:00: Power Walk, brisk pace (7-8 intensity level) with arms bent
5:00: Tempo Walk, moderate pace (5-6 intensity level)
7:00: Power Walk
8:00: Stop 'n' Tone—Side Pull-down
8:30: Power Walk
9:30: Tempo Walk
11:30: Add Walk 'n' Tone—Curl
12:30: Stop 'n' Tone—Cross Punch
13:00: Power Walk
14:00: Tempo Walk
16:00: Add Walk 'n' Tone—Reach
17:00: Stop 'n' Tone—Knee Twist
17:30: Power Walk
18:30: Tempo Walk
20:30: Add Walk 'n' Tone—Press
21:30: Stop 'n' Tone—Lunge Run
22:00: Power Walk
23:00: Tempo Walk
25:00: Power Walk
26:00: Stop 'n' Tone—Slip a Punch
26:30: Power Walk
27:30: Tempo Walk
29:30: Power Walk
30:30: Stop 'n' Tone—Standing Crunch
31:00: Cool-down, easy pace
35:00: Finished
Weeks 3 & 4: Burn off fat
What's new: Tempo Walks are longer to burn extra calories and uncover the firmer abs that you've been working on.
Start: Warm-up, easy pace (3-4 intensity level)
4:00: Power Walk, brisk pace (7-8 intensity level) with arms bent
5:00: Tempo Walk, moderate pace (5-6 intensity level)
9:00: Power Walk
10:00: Stop 'n' Tone—Side Pull-down
10:30: Power Walk
11:30: Tempo Walk
15:30: Add Walk 'n' Tone—Curl
16:30: Stop 'n' Tone—Cross Punch
17:00: Power Walk
18:00: Tempo Walk
22:00: Add Walk 'n' Tone—Reach
23:00: Stop 'n' Tone—Knee Twist
23:30: Power Walk
24:30: Tempo Walk
28:30: Add Walk 'n' Tone—Press
29:30: Stop 'n' Tone—Lunge Run
30:00: Power Walk
31:00: Tempo Walk
35:00: Power Walk
36:00: Stop 'n' Tone—Slip a Punch
36:30: Power Walk
37:30: Tempo Walk
41:30: Power Walk
42:30: Stop 'n' Tone—Standing Crunch
43:00: Cool-down, easy pace
47:00: Finished
Weeks 5 & 6: Boost benefits
What's new: Stop 'n' Tone moves are longer (60 seconds each) to really tighten and firm your midsection.
Start: Warm-up, easy pace (3-4 intensity level)
4:00: Power Walk, brisk pace (7-8 intensity level) with arms bent
5:00: Tempo Walk, moderate pace (5-6 intensity level)
9:00: Power Walk
10:00: Stop 'n' Tone—Side Pull-down
11:00: Power Walk
12:00: Tempo Walk
16:00: Add Walk 'n' Tone—Curl
17:00: Stop 'n' Tone—Cross Punch
18:00: Power Walk
19:00: Tempo Walk
23:00: Add Walk 'n' Tone—Reach
24:00: Stop 'n' Tone—Knee Twist
25:00: Power Walk
26:00: Tempo Walk
30:00: Add Walk 'n' Tone—Press
31:00: Stop 'n' Tone—Lunge Run
32:00: Power Walk
33:00: Tempo Walk
37:00: Power Walk
38:00: Stop 'n' Tone—Slip a Punch
39:00: Power Walk
40:00: Tempo Walk
44:00: Power Walk
45:00: Stop 'n' Tone—Standing Crunch
46:00: Cool-down, easy pace
50:00: Finished
Walk 'n' Tone Moves
Add these simple arm exercises to your walk to boost its tummy-firming power. "Moving your upper and lower body at the same time makes your torso muscles work harder to provide stabilization and balance," says Cole. The result: "You'll shape up faster."
Curl: With arms out to sides at shoulder level, bend elbows, pulling hands toward shoulders like you're doing biceps curls.
Reach: Raise arms out in front of you at shoulder level like you're punching. Alternate arms in opposition to legs.
Press: Alternate reaching arms overhead.
Stop 'n' Tone: Ab Exercises
Do each move for 30 seconds. If it works only one arm or leg, do 15 seconds on each side. Double the time in weeks 5 & 6.
Side Pull-down
Targets the obliques on your sides to give you a more defined waistline.
Stand with feet shoulder-width apart, arms extended overhead. Shift weight to right foot and contract left side of torso, lifting left knee out to side. At the same time, bend left arm and pull elbow to left thigh. Extend arm and leg back to start, but tap toe on ground and repeat. Switch sides.
Cross Punch
Firms your lower belly by targeting the transverse abdominal muscle. The twisting also slims your waistline.
Stand with feet shoulder-width apart, knees slightly bent, and abs pulled in. Bend arms so fists are at about chin level, like a boxer. Keeping feet planted, twist to right and punch with left arm, then return to start. Contract lower abs with each punch. Repeat, alternating arms.
Knee Twist
This twisting move works your waist-whittling obliques.
Squat with hips and knees bent, feet shoulder-width apart, and hands behind head. As you stand up, raise left knee as you twist to left and pull right elbow toward left knee. Lower and repeat with right leg.
Lunge Run
Tones your rectus abdominis, the long muscle that runs from your ribs to your pelvis, to give your abs super definition.
Lunge with left foot in front and right foot about 2 feet behind it, arms bent at sides. Keeping left knee bent and torso still, lift right knee toward chest and lower, swinging arms back and forth. Switch legs and repeat.
Slip a punch
Another benefit to working your oblique muscles: shrinking stubborn love handles.
Stand with feet shoulder-width apart, knees bent slightly. Bend arms so fists are at about chin level, like a boxer. Keeping shoulders relaxed and lower body still, bend at waist and lean torso to right as if you were trying to avoid a punch. Repeat, bending to left.
Standing crunch
Like on-the-floor crunches, this move tones the rectus, the muscle group responsible for the six-pack look.
Lunge with right foot in front and left foot about 2 feet behind it, arms overhead. As you straighten right leg, raise left knee toward chest as you bend and pull elbows down toward left knee. Return to start. Switch legs and repeat.
1 Comment
I found the following article on MSN. I never thought about working abs while I was walking, but I guess it would work over time. I never been much of a power walker, though. I know it's great for you, but I've always felt like an idiot doing it. Just a stupid little quirk of mine I guess; however, this looks like a pretty good routine.
6 Weeks to Slim
Ultimate Belly-Flattening Workout
Your Workout at a Glance: The three plans below offer intervals of fast-paced Power Walks and moderate-paced Tempo Walks to burn calories and shed fat. During each, you'll do Walk 'n' Tone moves (below right) to work your abs harder and Stop 'n' Tone exercises to really sculpt.
Do each full routine 3 times a week. On alternate days, take the walks but skip the toning moves.
Pace Yourself
Based on a 1-to-10 intensity scale:
Warm-up, cool-down (3-4 intensity level) Easy enough that you can sing
Tempo Walk (5-6 level) Moderate enough that you can talk freely
Power Walk (7-8 level) Brisk enough that you can talk but you'd rather not
Weeks 1 & 2: Firm up fast
The basics: As you walk, engage your abs by lifting the crown of your head and lengthening your spine.
Start: Warm-up, easy pace (3-4 intensity level)
4:00: Power Walk, brisk pace (7-8 intensity level) with arms bent
5:00: Tempo Walk, moderate pace (5-6 intensity level)
7:00: Power Walk
8:00: Stop 'n' Tone—Side Pull-down
8:30: Power Walk
9:30: Tempo Walk
11:30: Add Walk 'n' Tone—Curl
12:30: Stop 'n' Tone—Cross Punch
13:00: Power Walk
14:00: Tempo Walk
16:00: Add Walk 'n' Tone—Reach
17:00: Stop 'n' Tone—Knee Twist
17:30: Power Walk
18:30: Tempo Walk
20:30: Add Walk 'n' Tone—Press
21:30: Stop 'n' Tone—Lunge Run
22:00: Power Walk
23:00: Tempo Walk
25:00: Power Walk
26:00: Stop 'n' Tone—Slip a Punch
26:30: Power Walk
27:30: Tempo Walk
29:30: Power Walk
30:30: Stop 'n' Tone—Standing Crunch
31:00: Cool-down, easy pace
35:00: Finished
Weeks 3 & 4: Burn off fat
What's new: Tempo Walks are longer to burn extra calories and uncover the firmer abs that you've been working on.
Start: Warm-up, easy pace (3-4 intensity level)
4:00: Power Walk, brisk pace (7-8 intensity level) with arms bent
5:00: Tempo Walk, moderate pace (5-6 intensity level)
9:00: Power Walk
10:00: Stop 'n' Tone—Side Pull-down
10:30: Power Walk
11:30: Tempo Walk
15:30: Add Walk 'n' Tone—Curl
16:30: Stop 'n' Tone—Cross Punch
17:00: Power Walk
18:00: Tempo Walk
22:00: Add Walk 'n' Tone—Reach
23:00: Stop 'n' Tone—Knee Twist
23:30: Power Walk
24:30: Tempo Walk
28:30: Add Walk 'n' Tone—Press
29:30: Stop 'n' Tone—Lunge Run
30:00: Power Walk
31:00: Tempo Walk
35:00: Power Walk
36:00: Stop 'n' Tone—Slip a Punch
36:30: Power Walk
37:30: Tempo Walk
41:30: Power Walk
42:30: Stop 'n' Tone—Standing Crunch
43:00: Cool-down, easy pace
47:00: Finished
Weeks 5 & 6: Boost benefits
What's new: Stop 'n' Tone moves are longer (60 seconds each) to really tighten and firm your midsection.
Start: Warm-up, easy pace (3-4 intensity level)
4:00: Power Walk, brisk pace (7-8 intensity level) with arms bent
5:00: Tempo Walk, moderate pace (5-6 intensity level)
9:00: Power Walk
10:00: Stop 'n' Tone—Side Pull-down
11:00: Power Walk
12:00: Tempo Walk
16:00: Add Walk 'n' Tone—Curl
17:00: Stop 'n' Tone—Cross Punch
18:00: Power Walk
19:00: Tempo Walk
23:00: Add Walk 'n' Tone—Reach
24:00: Stop 'n' Tone—Knee Twist
25:00: Power Walk
26:00: Tempo Walk
30:00: Add Walk 'n' Tone—Press
31:00: Stop 'n' Tone—Lunge Run
32:00: Power Walk
33:00: Tempo Walk
37:00: Power Walk
38:00: Stop 'n' Tone—Slip a Punch
39:00: Power Walk
40:00: Tempo Walk
44:00: Power Walk
45:00: Stop 'n' Tone—Standing Crunch
46:00: Cool-down, easy pace
50:00: Finished
Walk 'n' Tone Moves
Add these simple arm exercises to your walk to boost its tummy-firming power. "Moving your upper and lower body at the same time makes your torso muscles work harder to provide stabilization and balance," says Cole. The result: "You'll shape up faster."
Curl: With arms out to sides at shoulder level, bend elbows, pulling hands toward shoulders like you're doing biceps curls.
Reach: Raise arms out in front of you at shoulder level like you're punching. Alternate arms in opposition to legs.
Press: Alternate reaching arms overhead.
Stop 'n' Tone: Ab Exercises
Do each move for 30 seconds. If it works only one arm or leg, do 15 seconds on each side. Double the time in weeks 5 & 6.
Side Pull-down
Targets the obliques on your sides to give you a more defined waistline.
Stand with feet shoulder-width apart, arms extended overhead. Shift weight to right foot and contract left side of torso, lifting left knee out to side. At the same time, bend left arm and pull elbow to left thigh. Extend arm and leg back to start, but tap toe on ground and repeat. Switch sides.
Cross Punch
Firms your lower belly by targeting the transverse abdominal muscle. The twisting also slims your waistline.
Stand with feet shoulder-width apart, knees slightly bent, and abs pulled in. Bend arms so fists are at about chin level, like a boxer. Keeping feet planted, twist to right and punch with left arm, then return to start. Contract lower abs with each punch. Repeat, alternating arms.
Knee Twist
This twisting move works your waist-whittling obliques.
Squat with hips and knees bent, feet shoulder-width apart, and hands behind head. As you stand up, raise left knee as you twist to left and pull right elbow toward left knee. Lower and repeat with right leg.
Lunge Run
Tones your rectus abdominis, the long muscle that runs from your ribs to your pelvis, to give your abs super definition.
Lunge with left foot in front and right foot about 2 feet behind it, arms bent at sides. Keeping left knee bent and torso still, lift right knee toward chest and lower, swinging arms back and forth. Switch legs and repeat.
Slip a punch
Another benefit to working your oblique muscles: shrinking stubborn love handles.
Stand with feet shoulder-width apart, knees bent slightly. Bend arms so fists are at about chin level, like a boxer. Keeping shoulders relaxed and lower body still, bend at waist and lean torso to right as if you were trying to avoid a punch. Repeat, bending to left.
Standing crunch
Like on-the-floor crunches, this move tones the rectus, the muscle group responsible for the six-pack look.
Lunge with right foot in front and left foot about 2 feet behind it, arms overhead. As you straighten right leg, raise left knee toward chest as you bend and pull elbows down toward left knee. Return to start. Switch legs and repeat.