7 Ways to Sculpt Your Butt and Legs Faster By Just Walking

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For those who don’t exactly like working out or hitting the gym, but still want to stay fit and healthy, then walking would be the best option. There are many health benefits that walking has on the body. It is good for the heart, it helps in fighting depression and even prevents you from getting fat or obese. A person of any fitness level can easily enjoy this gentle workout which is meant for all body types. Walking can even help in shaping one’s body especially their buttocks and legs. It brings even better results if you choose to combine it with a few simple exercises.

There are also many different types of effective walks which are super effective and will definitely have a good impact on anyone’s body. Here are some such walks:

1Power endurance walk

A good power endurance walk helps in sculpting your buttocks and legs. A power endurance walk is all about walking at an intense pace for a long period of time without changing your speed. Just remember, to find out the speed at which you can walk and maintain for as long as possible. Most people walk at a speed of 3-4 miles per hour or 4.8-6.4 kilometer per hour. In a sense, your walk should feel more like a jog, but don’t start jogging in the process of walking fast.

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How to do it:

  • Find a speed or pace which you can maintain and walk in that speed.
  • Walk in a park or a place where you don’t have to stop for anything.
  • Keep walking for at least 60 minutes in that speed and try covering a distance of 3-4 miles.

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2Fartlek power walk

Fartlek is a Swedish term for speed-play. The fartlek power walk is a kind of interval training wherein training is continuous. This kind of workout is best for beginners as it involves walking and jogging. Just remember, that your running sessions should be challenging enough to make you breathe heavily once you complete them.

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How to do it:

  • Jog slowly for 5-10 minutes to warm up your body.
  • Then increase your speed for 0.9-1.6 miles (1.5-2.7km).
  • As soon as cover the distance, don’t stop but continue walking fast for 5 minutes.
  • Do 5 sets of these by repeating the same steps from the beginning to the end in around 25 minutes.

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3Hill repeats

In this kind of walk, you’ll need to walk up a steep inclined surface which will work your buttocks area out the most. When you feel the burn in your buttocks you then know that you’re doing it right and for maximum effectiveness keep walking, without stopping to rest, until you’ve reached the top.

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How to do it:

  • Find a hill which is not too long like around 330-660 feet (100-200 m).
  • Walk to the top without stopping for rest.
  • Upon reaching the top walk back down slowly while recovering.
  • Repeat this for at least 10-12 climbs.

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4Power lunge with leg lift

This exercise targets not only the legs and butt, but also the hips, quads, abs, and arms. This exercise is basically a combination of a lunge and walking movement which is both simple to perform and highly effective. This can be done either before or after your long other walks.

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How to do it:

  • When you are walking, just lunge forward with your left leg ensuring that both knees are bent at a 45-degree angle. Once you get used to the 45 degrees, try advancing on to 90 degrees with some practice at first.
  • Also keep your fists clenched and bring your elbows to a 90-degree angle while bringing your right fist next to your nose and your left fist behind you.
  • Now, straighten your left leg and with a jump in the air put your right knee up in front of you.
  • Perform at least 35 repetitions of these with both legs.

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5Skater stride

While walking you can perform the skater stride which is equally beneficial to your hips, quads, buttocks, obliques and triceps. This is yet another combination of movements.

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How to do it:

With your left foot begin taking large steps forward diagonally. Keep your toes pointing forward and not side-ways. Now, lunge with your knees bent at a 45-degree angle while bringing your right elbow towards your left knee and swing your left arm back.

  • Hold this position for a few seconds.
  • Then, repeat again but this time with your right foot.
  • Repeat for a total of 25 reps on both sides.

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6Sumo squat

The best thing about sumo squats is that you don’t have to be a sumo fighter to perform them. These squats work out your inner as well as outer thighs, your quads, butt, back, and shoulders.

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How to do it:

  • When you’re walking just get into a wide stance with your feet and keep your toes pointing to the sides.
  • Then lift up your left foot and take a big step to the side while flexing your knees and straining your hip. Hold them back and then lower yourself down with this movement. It should resemble a very wide squat.
  • Once down, lift your hands back up and stay in this position for at least 20 seconds before coming back up to your normal walking position.
  • Do 12 reps of these.

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7High-knee cross

This is more of an intense workout which can be performed before your walk, just like a warm-up exercise. However, it can even be performed during your walk. It targets the calves, quads, hips, butt, and abdominal muscles.

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How to do it:

  • Bending your knee try raising it as high as you can next to your torso while standing up on your right toes.
  • Bring your right elbow to your left bent knee and hold this position for a few seconds.
  • Do the same with the other leg.
  • Repeat this 25 times for each leg.

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Try to walk as much as possible

It would be more effective to walk for 6 days per week and keep one day for rest. For better results, you can perform some of these intense walking routines along with your walks. Results will become visible in about 8 weeks or so. If you want to take it to the next level and speed up the process, try giving up on transportation whenever it’s not necessary such as when going to the store to buy some things. You can even add some simple exercises which can be done along with walks, to your routine. By doing this you can achieve a tone body and buttocks way quicker. Some might even get to see results in as little as 10 days.

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