Six walking methods to lose weight and reshape your body

In terms of walking speed, you should first warm up slowly, then speed up, and finally walk slowly to relax. First walk for 4 minutes at an easy pace (about 20 minutes to walk one and a half kilometers), and then start doing the following six types of exercises, maintaining a speed of 10 minutes to walk one kilometer or faster. After completing your workout, cool down by walking slowly for 4 minutes.

1. Heel walking

Take a step forward with your right foot, landing on your heel. Keeping your weight centered on the heel of your right foot, lift your toes off the ground and quickly step forward with your left foot, also landing on your heel. Continue walking on your heels for a minute, taking small steps and moving your feet quickly. It works the buttocks and shins.

2. Tiptoe walking method

Walk quickly on tiptoe in small steps, keeping your weight centered on the front of your foot. At the same time, open your hands to the sides of your body, with your upper arms parallel to your shoulders, bend your elbows, raise your hands upward at a 90-degree angle to your upper arms, make fists, and face your palms forward; quickly raise your arms straight up and open your palms at the same time, with your palms facing each other. Walk on your toes for one minute while raising your arms sideways and upwards. It can exercise shoulders, waist, abdomen and calves.

3. Balance beam walking method

Take a step forward with your right foot, stretch your arms straight up above your head, with your palms facing each other, and raise your arms to the highest point when your right heel lands on the ground. As your right foot lands, lift your left knee to above hip height, keep your hands straight and quickly move them down until your palms touch both sides of your left knee. Repeat similar movements, raising your hands high while your left foot lands on the ground, lifting your right knee and touching your hands downward at the same time. Make sure to keep your upper body straight, eyes looking forward, and walk for one minute. Can exercise waist, abdomen and buttocks.

4. Long stride walking method

Take a big step forward with your left foot, lowering your hips toward the ground. Keep your body pressed down, use your waist and abdomen to exert force, and take the same big step forward with your right foot. Walk with big strides for one minute, bending your elbows and raising your arms to chest height, swinging them normally at both sides of your body. Pay attention to keeping your body's center of gravity low, your strides smooth, and avoid jumping movements. This can exercise your buttocks and thighs.

5. High-leg-lifting and waist-twisting walking method

Step your left foot forward, bend your left knee 90 degrees and lift it to hip height, twist your body to the left, stretch your right hand forward and touch the inside of your left knee with your palm. Keep your upper body straight, look forward, put down your left foot, bend your right knee and raise it to hip height, twist your body to the right, and move your left hand forward with your palm touching your right knee. Continue walking like this for a minute to strengthen your waist, abdomen, oblique abdominal muscles and hips.

6. Cat walk

Put your hands on your hips, take a step forward, cross your left leg over your right thigh, land on the right side of your right foot, and twist your upper body to the left. Step out with your right foot, cross it in front of your left thigh, land on the left side of your left foot, and twist your upper body to the right. Continue walking like this for one minute, making sure to keep your body straight. This will exercise your waist, abdomen, oblique abdominal muscles, and inner thighs. To increase the intensity of your abdominal exercises, increase the range of motion of your upper and lower body. Notice that with each step, as your shoulders twist in one direction, your hips should twist in the opposite direction.