You would like to know how to strengthen your thigh muscles and glutes, but you are concerned that building muscle mass will make you feel stiff? Fitness walking may well help you change your mind! This physical activity gently strengthens the thighs and buttocks. Step by step, reshape your figure without necessarily increasing your muscle mass. Recover your shape, just by walking!
What is the role of the thighs and glutes when you're walking?
The thigh and buttocks muscles are essential for walking. It's quite simple: without them, you could not move forward or stand upright! Indeed, each has a role to play:
The hamstrings (located behind your thighs) contract to bend your leg.When the quads (located at the front) take over, your leg straightens.
Higher up, the large, medium and small glutes are used to stay upright. They are among the most powerful muscles in the human body! When you walk, your glutes contract to stabilise your hips and allow you to maintain a good posture.
Why does fitness walking strengthen the muscles of your legs?
The thigh and buttock muscles are exercised naturally when you walk. If you increase your pace to an average speed of 6 to 9 km/h, the contraction of the muscles will be more intense, gradually toning the muscles.
Fast walking is a gentle endurance sport that is simple to do and that preserves your joints. In this way you can sculpt your figure without having any painful side-effects and without any risk of injury.
The benefits continue even after your session if you are seeking to take advantage of your fast walking sessions to lose weight: a muscular body burns more calories at rest!
- FURTHER INFORMATION: Fast walking is a very good exercise for getting rid of cellulite. Cellulite emerges in the legs due to a lack of exercise and muscle toning, poor blood circulation or even as a result of stress.
"Walking has a direct effect on the causes of cellulite. It tones your legs and facilitates blood circulation. It's true: fast walking is effective in combating cellulite!" - Dr. Bacquaert, IRBMS.
How to effectively strengthen the muscles of your legs with fitness walking?
Having a good technique will help you improve your muscular exercises during fast walking sessions.
- Propel yourself forwards!
This movement will exercise your muscles more intensely and put the power of a good foot motion to good use. The forward push-off by your toes is an additional effort that will help "sculpt" your leg muscles and slim the thighs.
- Incorporate interval training in your sessions
Little by little, accelerate the pace of your fitness walking by increasing the frequency and stride length of your steps. Remember to vary your pace during the course of each outing for your interval training. These "sprint" exercises will increase your heart rate and develop your capacity for intense effort and give your muscles a more intense workout.
- Add a gentle slope!
Atttacking a gentle slope or climbing the stairs is an incredibly effective exercise for the thighs and buttocks. Don't hesitate to do this at any time of the day, whenever possible!
Ready to get your legs back into shape? Well, get walking… at a fast pace, of course!