The benefits of walking are many: it not only makes the heart work but also solicits the muscles of the legs and buttocks.
To carve a perfect figure, it is nevertheless necessary to carry out targeted exercises.
The choice of a route including slopes to strengthen the buttocks
Brisk walking can be used to strengthen the gluteal muscles, as long as you do not just walk on a dish . nutrix slim keto In order to have firm and plump buttocks, it is better to choose a slightly steep route, even if you have to take stairs to climb.
If your daily pedestrian program does not allow you to walk down slopes or stairs, do not hesitate, at home or in the office, to go up and down the steps several times, every day.
How often and how fast do you want to work on your buttocks?
To observe the effects of walking on your body, you must walk at least 30 minutes a day at a steady pace (between 6 and 8 km / h). You can also opt for longer trips during the weekend (1 hour walk, for example), to tone your body all the faster.
Nevertheless, the muscles used during the walk are gently : hoping for results after only a month of walking is illusory. It will require perseverance and regularity to see the first effects on the glutes or thighs, for example.
Some toning exercises to perform during the walk
As we have seen, walking works the lower body (calves, thighs) but more difficult to the glutes. To target this part of your silhouette, do not hesitate to contract them regularly when you walk. Thus, by contracting them every 10 seconds and then releasing them, you circulate the blood better and you therefore attack cellulite.
You can also add front slots to your workout program. After 5 minutes of walking, walk in front slits (20 to 25 repetitions per leg). To do this, move forward with your right foot, bend your knees so that your right thigh is parallel to the ground.
Reassemble on your legs and resume this movement with the other leg.
You can also perform squats at the end of each walk to firm your glutes: place your feet slightly apart and get down on your legs while contracting the abs as if you wanted to sit. Your back should stay straight, so your bust tilts slightly forward. Perform 2 to 3 sets of 20 repetitions.
You will understand, walking works all the muscles but for concrete glutes , it is better to perform some additional exercises.