5 Strength-Training Moves Every Walker Should Be Doing


Instead of just turning on the tube when the weather’s crummy, you can boost your walking power. “Strength training on frigid or rainy days is a smart way to use your time. When better weather beckons you outside, your walks will feel effortless, because your legs will be stronger,” says Leslie Sansone, group exercise instructor and creator of in-home walkingvideos.

To get you started, Prevention‘s former fitness editor Michele Stanten created a simple, 10-minute strength-training routine that targets your legs, butt, and feet.
Do this routine 2 or 3 days a week. Warm up before you start by marching in place for a few minutes. Do the same to cool down, then stretch your leg muscles when you are finished. (Burn calories and build muscle—all while boosting your mood.
Strengthens calves

toe walk

Walk on the balls of your feet, heels off the floor, for 30 seconds. Repeat 3 more times.

 

Heel Walk
Helps prevent burning shins

heel walk

Walk for 30 seconds on your heels only, with your feet flexed and your toes pointing toward the ceiling. Repeat 3 more times. (Looking to get in shape but don’t have time for the gym?Double Toe Raise
Works feet and shins

double toe raise

Sit in a chair with your feet flat on the floor. Lift just your toes, then lift the rest of your foot, with your heels staying on the floor. Lower your foot, then your toes. Repeat 8 to 12 times.Walking Lunges
Strengthens all leg muscles

walking lunge

Take a big step forward with your right foot, then slowly lower your left knee toward the floor. Your right knee should be at a 90-degree angle. Press into your right foot and stand back up, bringing your left foot forward next to your right. Repeat, stepping with your left foot, and continue across the floor. Do 8 times with each leg. If this is too difficult, do lunges in place, 8 on one side, then switch, and repeat on the other side.

Lift Kick

Targets thighs and buttocks

lift kick

Lift your right leg, bending your knee 90 degrees. Your thigh should be parallel to the floor. In a smooth motion, sweep your leg back, pressing through your heel and squeezing your butt. Without touching the floor, lift your leg up in front again, and repeat. Hold onto a chair or wall for balance if needed. Do 8 to 12 times with each leg.

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