How to Walk Off Your Belly - part 1

Last weekend I participated in an MS Walk with my family and our good friend Paula.

Paula has been living with multiple sclerosis for the past 10 years.

If you were to ever meet her you would never know it.

She is an active, busy mother of two and one of the most giving people I know. To date, I can honestly say I have never heard her use her MS as a reason for why she can't do something.

She completed the entire 5K walk exhausted, but with a proud smile on her face.

So, today I am dedicating one of my favorite walking workout routines to a true champion, my friend Paula.

How to Walk Off Your Belly - part 1
Target areas: abs, thighs, glutes, shoulders

Please note: If you find this workout too difficult you may start off with my HiLo Walking Routine.

What you will need:

• 30 Minutes
  
• Comfortable athletic shoes
• 2 or 3lb dumbbells
• A watch
• Any outdoor space will work
• Fun, upbeat music (optional)
• A friend (optional)
  

Focus on form:

• Upper body - chest up, shoulders back and down, chin up
  
• Stomach - keep your stomach tight while maintaining steady breathes.
  
• Arms - will remain at a 90 degree angle for most of the time.
  
• Feet - when you step act like you're pawing the ground (heel-to-toe), push off of the ball of your foot.

Intensity will get you results:
In order to see results you must focus on intensity rather than distance or volume. You are going to use a simple 1-10 speed walk scale (1 = super slow, 5 = standard walk, 10= speed walk). For this routine you're going to stay between a 5 and a 10.

Getting started:

You will alternate between 3 different movements:

1. Shoulder Presses: Place a dumbbell in each hand. Start with your hands at shoulder level, palms facing one another. As you take a step press your arms up towards the sky until they are straight and parallel to each other. Continue pressing up and down while you walk. Maintain a tight torso by squeezing your stomach.

Modification: If your shoulders get tired before your time is up hold the dumbbells at shoulder height while you walk. Keep your stomach tight.




2. Knee to elbow: You will need to slow down at first as this will take some coordination. While walking bring your left knee up to meet your right elbow. The goal is have the knee and elbow touch. If you are unable to do this do your best in getting them as close together as possible.

DO NOT lean forward or round your back. To start out your knee and elbow may meet around the belly button. As you get better the knee should be able to come up higher meeting the elbow at about chest height.


3. Arm Pumps: Keep your elbows at a 90 degree bend. Pump your arms front to back as quickly as possible while you walk. Be sure each arm pump is in stride with each step you take.

The Routine: WS = Walking Speed (1 = super slow, 5 = basic walk pace, 10 = speed walk)

Warm-up: 3 minutes/WS 7 (holding the dumbbells is optional during the warm-up)

Shldr. Press: 2 minutes/WS 8
Arm Pumps: 2 minutes/WS 10
Knee to Elbow: 2 minutes/WS 5 (Go slower if you need to. It is important to focus on form rather than speed.)

Repeat this sequence 4 times without stopping.

Cool down: 1 minute/WS 4 (holding the dumbbells is optional during the cool down)
Stretch: 2 minutes (hamstrings, calves, thighs (quads) and arms)

Variation: Since your arms are moving at all times it may be difficult to look at your watch to track the time. Using a point of reference may help. For example, if you are walking around a track change the movement each lap. If your are walking on the street change the movement for each block that you walk.

Another fun way to mix it up is to use music. With the change of each song, change the exercise. Continue alternating between all three movements.

Stay tuned for part 2 of my How to Walk Off Your Belly series...