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Friday, March 16, 2007

Ab Walking

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.

4 comments:

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lovelines said...

Hmm, sounds interesting.

Fear of looking stupid is also why I don't powerwalk, though. Haha

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