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Walking Workout: A Firmer Butt in 30 Minutes

Use these lower-body toning moves during your regular walking workout to sculpt and lift your butt and thighs and burn more calories on your walk.

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Sarah Kehoe
Sarah Kehoe
Sarah Kehoe
Sarah Kehoe
High knee cross
Sarah Kehoe
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Tone Your Rear While You Walk

Surprise: Your average walk is not a workout for your derriere. "Walking on level terrain does not require you to fully contract the gluteal muscles, so it doesn't do much for toning them," says Wayne Westcott, PhD, fitness research director at the South Shore YMCA in Quincy, Massachusetts. That's because the work is mostly in your quads and hamstrings.

The Routine
"For the best butt toning on two feet," says walking pro Tina Vindum, walk for 5 minutes, do one of the supereffective shapers shown here, then repeat until you've done all four exercises. (If your route has hills, tackle these moves every time the path hits an incline -- or a set of stairs -- for maximum butt-blasting benefits.)

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Skater Stride

Targets: Quads, butt, hips, obliques, back, and triceps

  • While walking, take a large step diagonally forward to the right with right foot, toes pointing forward (not to right). Sink into a lunge, bending both knees 90 degrees, as you bring left elbow toward right knee and swing right arm straight back. (Beginners, do a dip rather than a lunge.)
  • Press off left big toe to bring left leg forward, brushing it past right leg, then swinging it forward out to the left diagonal (like a speed skater) to plant left foot, toes forward.
  • Do 25 steps to each side, alternating legs.

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Sumo Squat and Lift

Targets: Quads, inner and outer thighs, butt, hips, back, shoulders, and biceps

  • While walking, turn so that your right side is facing "forward" (or uphill), fists near hips.
  • Lift right foot, flexed, to take a large side step to right.
  • Lower into a wide squat as you lift both hands up in a wide V.
  • Rising up on right leg, lower arms as you lift left leg to side, foot flexed.
  • Step left foot next to right.
  • Do 12 reps; repeat with left side facing front.

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Power Lunge with Leg Lift

Targets: Quads, hamstrings, butt, hips, arms, and abs

  • Walking, lunge forward with left leg, both knees bent 90 degrees (beginners, 45 degrees).
  • With hands in fists and elbows bent at 90 degrees, bring right fist toward nose, left behind you.
  • Shift weight onto left leg, straightening it; lower arms and lift right leg out and back on a diagonal as high as you can.
  • Bring right leg forward into a lunge; repeat on that side.
  • Do 25 reps per leg, alternating sides.

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High-Knee Cross

Targets: Quads, calves, hips, butt, and abs

  • While walking, tighten abs and lift bent left knee as high as you can directly in front of you, coming up on right toes. Simultaneously bend right elbow 90 degrees, bringing it across body toward left knee. (Swing left elbow back to counterbalance.)
  • Hold for 1 count, then lower left foot to step forward. Repeat with right leg.
  • Do 25 reps per leg, alternating sides.

Originally published in FITNESS magazine, April 2009.

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What do you think? Review this slideshow!

quickbrownfoxph wrote:

Yes, its printable, but only one exercise per page, so you'd have to go to each page to print each exercise off! Not very user-friendly at all...

10/25/2011 05:52:45 PM Report Abuse
samanthacramer wrote:

you can print it

5/11/2011 07:20:31 AM Report Abuse
gut_5 wrote:

what about us older walkers 60 and up stress on the knees?

4/16/2011 02:48:40 PM Report Abuse
Kieryn wrote:

Oh I can SO see myself doing this along the road as I am walking, especially the "sumo squat" oh yea...

4/4/2011 04:33:01 PM Report Abuse
kadayshamcgowan wrote:

Thanks I Really Hope Dis Helps Me Because The Summer Is Comming Up And I Cant Wait To Have The Body Of My Dreams

5/3/2010 10:41:02 AM Report Abuse
anonymous wrote:

I don't like that you can't print it out

1/11/2010 10:51:03 AM Report Abuse
lindsay.jacobson wrote:

wish I could print it all together so I could do it without my computer.

11/20/2009 06:25:48 PM Report Abuse
milan_vacval wrote:

without video I cannot do it right

11/18/2009 08:06:22 PM Report Abuse
gmmorales11 wrote:

It's a great motivational beginning to something new and good for your health...

11/12/2009 04:07:05 PM Report Abuse

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FITNESS Magazine, April 2009
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