Tone up with a walking plan
To define your waist and boost your metabolism, you need to exercise. But the good news is, you can do it without a single ab crunch. Exercise expert Joanna Hall has a smarter way. “I call it midriff management,” she says. “All you need to do is walk. We see losses of 5-8cm in just 28 days in our walking groups.”
But the secret is to walk with Joanna’s “waist-carving” move. Draw your belly button back and down towards your spine, feel your stomach flattening and your waist tightening. Now, keep that going as you walk for an amazing mid-line tone-up. For best results, add this 3-week walking plan to our Reclaim Your Waist Diet Plan. It’s easy and cheap – no need to sweat it out in the gym or do endless abdominal exercises.
ALSO SEE: 8 tips to get walking for weight loss
Find your pace
To help you walk at a good speed, first establish your optimum pace. Start walking, increase your pace each 30 seconds until you are just about to break into a jog. This is your break point. Ease back by 5-10% and you have your optimum pace.
Now try Joanna’s walking plan. Stick to the plan five days a week, adding 10 minutes to your total walk time each week. You can also mix it up by walking indoors and outdoors, at an incline, on the road or offroad such as in a park.
It’s also a good idea to walk with a buddy and challenge each other.
ALSO SEE: How to rev up your next treadmill workout
Three week walking plan
Week 1
5 min warm up (slow walk)
5 min optimum pace walk
5 min cool down (slow walk)
How many days a week: Repeat for 5 days
Week 2
5 min warm up (slow walk)
7 min optimum pace walk
9 min cool down (slow walk)
How many days a week: Repeat for 5 days
Week 3
5 min warm up (slow walk)
9 min optimum pace walk
5 min cool down (slow walk)
How many days a week: Repeat for 5 days
To get the full benefit of this walking plan and see changes in your body, it’s best to follow the Reclaim Your Waist Diet Plan along with this walking plan.
DISCLAIMER: Before starting any diet, you should speak to your doctor. You must not rely on the information on this website/newsletter as an alternative to medical advice from your doctor or other professional healthcare provider.
