You want to improve your buttocks and legs as you want, but you dislike going to the gym or difficult exercises, this is the solution for you. Walking science is a good measure of health, refer to the 10-day walking recipe below to get the desired buttocks and legs.
The Break team loves walking too, that’s why we decided to share with you our favorite simple, yet very effective types of walks, that will work wonders on anyone’s body.
Power endurance is great for sculpting your legs and butt area. While practicing it, you will need to keep an intense pace for a long period of time, without any change of speed. Before doing this, you need to find out what speed you can maintain during your power endurance walk — for most people it is 3-4 miles per hour (4.8-6.4 km per hour).
Your walk should feel like you are about to jog, but it’s still a fast walk. As soon as you find your suitable speed, walk for 60 minutes in the nearest park and try to cover 3-4 miles.
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Fartlek means “speed play” in Swedish, it is continuous training with interval training. It’s great for the beginners since it mixes walking and jogging. Here’s how to perform it:
Important: Try to make your running sessions as challenging as possible. It should make you breathe heavily.
For this practice, you’ll need a steep incline to work out your buttocks area and feel the burn. For better effectiveness, you will need to walk to the top without stopping for a rest. To achieve this, try to find a hill that is not too long — for example, 330-660 ft (100-200 m). After you reach the top, recover while slowly walking back down the hill. Do 10-12 climbs in total.
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This exercise works out not only your butt, but also your quads, hips, abs, and arms. It’s useful and easy to perform and you can practice it before or after your walks.
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The skater stride is great for your buttocks, quads, hips, obliques, and triceps and it can be performed while walking:
Sumo squats target your butt, quads, inner and outer thighs, back, and shoulders. And you don’t need to be a sumo fighter to perform them.
The high-knee cross works out your butt, calves, hips, quads, and abdominal muscles. It can be performed before your walk, as a warm-up, or during your walk.
Try to walk as much as possible — for example, 6 days per week of intensive training together with one day of rest. You’ll be able to see results in 8 weeks. To speed up the process, you can try to give up on transportation and try to walk to work or to your favorite stores. Also, you can add some simple exercises to your routine that can be done while performing your walks. This will let you tone your buttocks and body way faster, and you will see the first results starting from about day 10.
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