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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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Skater stride
Sarah Kehoe
Sarah Kehoe
Sarah Kehoe
Sarah Kehoe
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!

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mheiker wrote:

I would look ridiculous doing these during my "walk". These exercises are more suited for off the road or walking path.

5/2/2013 06:53:15 AM Report Abuse
letheloupe1 wrote:

AGGH! HORRIBLE form! This girl is going to ruin her knees if she squats like this often. First-- *don't* do squats on a hillside! Keep your knees, shins and feet all aligned, don't let your knees drift in and your feet point at an odd angle like this girl. Do NOT let your knees go out over your toes. In a proper squat, your shins should stay perfectly vertical (another reason to only do them on a reasonably flat surface!)

9/12/2012 10:33:49 AM Report Abuse
a3984502 wrote:

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11/5/2011 03:58:23 AM Report Abuse
cherylvaught wrote:

It would also be nice to have a print option that shows all exercises and descriptions on one page...so I can tote to the gym.

10/28/2011 07:37:02 PM Report Abuse
anonymous wrote:

ok tell me exactly who is going to go walking down the street in their neighborhood doing any of these??? Whether plus size, skinny model 0-6 or even size 8-14, these are just too ridiculous to do in public. perhaps that is why there is not any video, just stills because they could not stop laughing long enough to shoot a serious video.

10/26/2011 01:52:15 PM Report Abuse
nslemp wrote:

This would have been better as a video, or at least step by step pictures to correlate to the instructions.

10/25/2011 01:18:30 PM Report Abuse
ezelcook wrote:

supereffective shapers? what exactly is that? please be more descriptive. one still picture does not provide the reader enough visual to know what to do and how to do it. thanks

4/4/2011 10:21:59 AM Report Abuse
lovedatlola wrote:

I think that if your goal is to inspire plus size people to do workouts is to put plus size people showing us that its trut they work

3/12/2011 10:17:54 PM Report Abuse
anonymous wrote:

yea i agree you should use models in these videos that are bigger then a size 0-6 ,becuz thats how the real world is.

3/30/2010 12:24:34 PM Report Abuse
TEACHERMOMVA wrote:

I love this! Thanks for the walking tips!

3/23/2010 02:51:54 PM Report Abuse
rupahbhave wrote:

the slides do not gives the exact exercises or in words there should be details about how to do walking exercises to reduce butts

3/8/2010 02:42:42 AM Report Abuse
anonymous wrote:

Use plus size models who are fit!!!!

1/13/2010 02:02:39 AM Report Abuse
katherinepet wrote:

great ideals. Just think, I can walk my dog and firm up my butt at the same time.

11/19/2009 05:16:34 AM Report Abuse

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FITNESS Magazine, April 2009
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