Power Walking and Power Breathing

Power walking isn't something new under the sun, but fitness experts and health-conscious people have recently taken a new interest in the activity because its health results are so apparent and so quickly achieved (Chapter 6 describes some of the health benefits of walking).

Your hip, buttock, and leg muscles get a workout during a power walk. As a power walker, you need to condition your upper torso so you can balance better as you walk. The exercises in Table 16-6 are designed to tone, condition, strengthen, and stretch your legs and upper torso. They also create a greater range of movement for your hips and legs.

Warm-up exercises (see Chapter 6): Side Bender, Hip Twister, Quad Stretcher, All-Out Hamstring Stretcher

Table 16-6

A Power Walker's Workout

Chapter

Exercise

Notes

7

Heaven and Earth

Stretches and lengthens your back, sides, arms, and legs

7

The Rag Doll

Releases tension in your head, neck, shoulders, and back; conditions your abdominal muscles, back, and legs

7

The Exalted Warrior

Strengthens and conditions your legs, buttocks, back, shoulders, and arms; enhances balance and stability

7

The Warrior II

Strengthens and conditions your legs, the core muscles of your trunk and torso, and your shoulders and arms

7

The Camel

Opens up your chest; strengthens your shoulders, arms, and legs; brings flexibility to your shoulders

7

The Dog

Offers total-body strengthening and conditioning

7

The Frog

Stretches your groin, hips, and pelvic girdle; stretches and strengthens your legs

8

The Chair

Strengthens and conditions your legs, buttocks, hips, back, shoulders, and arms

8

The Skater

Strengthens and conditions your hips, legs, buttocks, abdomen, back, and arms

8

The Crow

Stretches and strengthens your inner thighs, pelvic girdle, legs, buttocks, upper torso, and arms; tones and conditions your abdomen and core

8

The Rise and Shine

Enhances balance, coordination, and overall body tone and flexibility

9

The Twister

Strengthens and tones your abdomen, sides, and back; opens up your upper torso, chest, and arms

9

The Pigeon

Stretches your legs, groin, inner thighs, hips, and pelvic girdle; tones your arms and biceps

10

The Lightning Bolt

Builds strength and brings flexibility to your legs, buttocks, hips, back, and shoulders

Table 16-6 (continued)

Chapter

Exercise

Notes

10

The Crescent Moon

Develops balance and coordination; stretches, strengthens, and conditions your legs, hips, buttocks, back, and groin

10

The Swimmer

Strengthens and tones your arms, back, buttocks, legs, and abdomen

10

The Dolphin

Strengthens and conditions your upper torso, arms, abdomen, back, and legs; stretches your back and legs

11

The Tree

Strengthens your legs, core, trunk, upper torso, and arms; develops balance, coordination, and stability

11

The Dancer

Stretches your quads, back, and shoulder girdle; enhances balance and stability

11

The Road Runner

Strengthens and conditions your hamstrings, legs, abdomen, back, and arms; enhances endurance and coordination

11

The Horse

Offers overall core body strengthening and conditioning

11

The Straddle

Stretches your groin, hips, and legs; strengthens your abdomen, back, and biceps

12

The Cow to Cat

Stretches and tones your back and spine; conditions your abdomen, legs, and buttocks

12

The Flying Locust

Strengthens and tones the front and back of your body; strengthens your shoulders, arms, chest, legs, and buttocks

12

The Locust

Strengthens and conditions your shoulders, chest, arms, legs, back, buttocks, and abdomen

12

The Staff

Strengthens your shoulders, chest, arms, legs, buttocks, and abdominal muscles

12

The Burning Boat

Strengthens your core abdominal muscles; builds endurance and stamina

12

The Archer

Strengthens your core muscles; stretches and tones your back and legs

12

The Belly Dancer

Strengthens and tones your hips, legs, and abdomen; brings flexibility to your hips and pelvis

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