How to Sculpt Your Butt and Legs in 10 Days by Just Walking
Good news for fitness enthusiasts: walking is a great workout that has many health benefits to the body. It reduces the rate of obesity, is good for the heart and helps fight against depression. Walking is gentle enough for all body types. Thus, all levels of fitness can enjoy while modeling his body, especially the buttocks and legs. Combined with some simple exercises, it brings results in no time.
1. Power endurance walk
Power Endurance is ideal for shaping your legs and buttocks. During exercise, you must maintain an intense pace for a long time without changing your speed. Before doing this, find out about the speed you can maintain during your Power Endurance walk - 4.8-6.4 km / h for most people.
Your walk should feel like jogging, but it's still fast. Once you have found the right speed, go to the nearest park for 60 minutes and try to negotiate between 3 and 4 miles.
2. Fartlek power walk
Fartlek means "Speedplay" in Swedish, it is a continuous training with interval training. It's ideal for beginners as it combines walking and jogging. How to run it:
Start by warming your body by jogging slowly for 5 to 10 minutes.
Then start with an acceleration of 1.5 to 2.5 km.
Now it's time to rest - brisk walk for 5 minutes.
Repeat these steps for about 25 minutes (5 sets in total).
Important: try to make your race sessions as difficult as possible. This should make you breathe hard.
3. Hill repeats
For this exercise, you will need a steep slope to train your buttocks and feel the burning sensation. For better efficiency, you must ride without taking a break. To do this, try to find a hill not too long. 100-200 m (330-660 ft). When you reach the summit, relax slowly down the hill. Make a total of 10-12 climbs.
4. Power lunge with leg lift
This exercise will involve not only your buttocks, but also your quads, hips, abs and arms. It is useful and easy to perform and you can practice it before or after your walks.
Advance with the left leg making sure both knees are bent at 45 degrees. When you get used to 45 degrees, try bending your knees 90 degrees. It can take time and practice.
Press your fists together and hold your elbows at a 90-degree angle. Keep your right fist near your nose while your left fist is behind you.
Stretch your left leg, jump in the air and place your right knee in front of you. Then bring your left leg forward.
Do 25 repetitions on each leg.
5. Skater stride
The footboard is ideal for the buttocks, quads, hips, slopes and triceps and can be practiced while walking:
Start diagonally, starting with your left foot. Make sure your toes point forward and not to the side. Jump and bend your knees at a 45-degree angle while moving your right elbow to the left knee. Bring your left arm straight.
Hold the position for a few seconds.
Repeat the same with your right foot.
Do 25 repetitions on each side.
6. Sumo squat
Sumo squats aim your buttocks, your quads, your inner and outer thighs, your back and your shoulders. And you do not have to be a sumo to do it.
As you walk, place your feet in a wide position, making sure your toes point to the side.
Raise your left foot, take a big step to the side, bend your knees and stretch your hips, hold them back and lower yourself with this movement. The exercise should look like a very large squat.
Raise your hands and hold this position for 20 seconds.
Then get up again and do 12 repetitions.
7. High-knee cross
The knee high cross causes the buttocks, calves, hips, quads and abdominal muscles. This can be done before going to bed, warming up or walking.
Bend the left knee and lift it as high as possible near the upper body. Stand on your right toes.
Bring your right elbow to your bent knee. Stay like that for a few seconds.
Flip and repeat on the other leg. Do 25 repetitions for each leg.
Try to go as far as possible - for example, 6 days a week of intensive training with a day off. You can see the results in 8 weeks. To speed things up, you can try giving up on transportation and going to work or to your favorite stores. You can also add to your routine some simple exercises that you can do during your walks. In this way, you can train your body and buttocks faster, and you will see the first results from the 10th day or so.
