Allover Toning Workout for Walkers

These are some post walk sculpting moves that are Pilate’s based.  Three times a week try to throw these moves in at the end of your walk.
Click here for a printable version of this workout.

Plie Squat and Releve Combo (Targets your butt, inner thighs and hamstrings)
  • Stand with feet together, toes turned out slightly, arms by sides
  • Step left foot out to side so that feet are now wider than shoulder width apart and your toes are turned out. 
  • Lower your body into a plie squat, bringing your arms out to your side about chin level.
  • Return to start.
  • Step right leg in next to left then rise tall onto toes, squeezing legs together from heel to hip working your inner thighs. 
  • Bring hands to touch in front of rib cage. 
  • Lower heels back to start and repeat in the opposite direction, stepping out with right foot, complete one rep.
  • Do 2 sets of 10 reps

 Standing Saw (Targets back, abs, obliques, inner thighs and hamstrings)
  • Stand tall with feet slightly wider than shoulder width apart, arms extended out to sides at shoulder level.
  • Keeping your lower body still, rotate your torso to the right, twisting your head and arms with trunk.
  • When you are rotated as far as possible hinge forward from your hips to touch left hand to the outside of right foot, reaching your right arm directly up.
  • Return to start position, switching sides to complete 1 rep.
  • Do 2 sets of 10 reps.

 Sumo Side Crunch (Targets abs, obliques, butt and inner thighs)
  • Stand with feet wider than shoulder width apart, toes turned out 45 degrees
  • Bring hands to touch behind your head, with elbows bent out to sides, and lower into a sumo squat.
  • Maintaining a squat, side bend at waist to bring right elbow to right knee
  • Repeat left side to complete 1 rep.
  • So 2 sets of 10 reps

 Leg Circle (Targets shoulder, butt, inner and outer thighs)
  • Stand with feet hip width apart, arms out to side at shoulder level.
  • Lift right leg forward a few inches off the floor, toes turned out, to get into start position.
  • Draw 10 large clockwise circles with right leg, then 10 counterclockwise.
  • Switch legs, repeat, do 2 sets 

Love Handle Leg Lift (Targets butt and hips)
  • Stand with feet hip width apart, arms reaching forward at shoulder level, palms facing one another.
  • Lift right leg behind you as high as you can.  Point your toe, leaning slightly forward to counterbalance.
  • Lower right leg to floor without touching; now repeat lift (want to make it harder? Do 10 pulses at the top of each lift)
  • Do 10 reps, switch legs and repeat.  Do 2 sets.

 Fitness Magazine April 2011

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