Take your fitness to the next level by adding these 4 strengthening moves to your regular cardo workout. 2 lower-body strength moves Beyond the toned legs and butt you’ll get, these lower-body moves will help you walk about 15% faster—that’s equivalent to increasing your pace from 3.5 MPH to 4 MPH and burning about 80 extra calories an hour. Do these moves twice a week after walking. Work up to 2 sets of 12 to 15 reps of each exercise, repeating on both sides. Cross Leg Swing (targets inner thighs) Tie band around a sturdy furniture leg or railing at floor level and loop it around left ankle (anchor point on left), with left leg extended out to side. Band should be taut. Flex left foot, contract inner thigh, and swing left leg across body. Hold, then slowly return to start without touching foot to floor between reps. Moving Squat (targets quads, and outer thighs) Stand with feet together. Step right foot out to side 2 to 3 feet, bend hips and knees, and sit back as if lowering into a chair. Keep knees behind toes. Stand up, bringing left foot toward right so feet are together. Step to left on next rep. Alternate sides until you’ve completed all reps. MORE: 14 Walking Workouts That Blast Fat And Boost Energy 2 core strength moves Strengthening your abs and back will protect you from injury, power your stride so you can go faster—and, of course, flatten your belly! Do twice a week after walking. Work up to 2 sets of 15 to 20 reps, on each side when appropriate. Side Plank (targets back and abs) Lie on right side, right leg bent, left one extended. Prop yourself up on right elbow, palm flat, left hand on hip. Contract abs and raise right hip and thigh off floor. Slowly lower right hip toward floor without touching in between reps. MORE: 8 Things That Happen Every Time You Go For A Walk Roll-Down (targets abs) Sit on floor with knees bent, feet flat, arms extended in front of you. Pull abs in, round back, and inhale as you roll about halfway down toward floor. Exhale and slowly roll up, sitting tall.
