Is Lin Xinjie tired of walking and jogging at ordinary times? Adding some changes to the daily walking schedule at an appropriate time can not only keep the exercise fresh, but also make the body unaccustomed to the original monotonous exercise and gradually slack off. Moreover, as long as you make some simple changes, you can also practice your abdominal muscles and thin your stomach while walking! When walking, waving your hand, choosing the climbing road, or boxing and straightening your legs all help to increase your calorie consumption, and some can even exercise your abdominal muscles. Sarah Kusch, a fitness and walking expert, pointed out that the transverse abdominis muscle is the key to tight abdominal lines. This muscle also has the functions of stabilizing pelvis, helping balance and moving legs. Therefore, in addition to increasing calorie consumption, exercising transverse abdominal muscles is a major focus of having a strong and slim figure. If you want to kill two birds with one stone, try the following five tricks next time you walk. 1 Swing your hands to speed up the swing of your arms, which can not only improve your walking speed and help you burn fat, but also help you exercise many muscle groups. Sarah Kusch pointed out that the forward movement does not start from the lower body, but lies in the core muscles of the abdomen. Moving thighs while walking can activate the core muscles deep in the pelvis, while waving hands can consume more calories and reduce abdominal fat. Walking with straight feet looks a bit funny, but it is a good way to exercise abdominal muscles. Fitness expert Dempsey Marks pointed out that when walking with straight legs, the body must use lower abdominal muscles and hip flexors. Therefore, compared with the general way of walking, only the feet are lifted from the knees, which can better exercise the muscles of the lower abdomen. When walking, raise your legs as high as possible (about 60 cm); To ensure the correct abdominal muscles are used, you can try to apply force to the abdominal muscles and tighten the navel inward. You can practice 8~ 10 times per walk, each time 1 min. Dempsey Marks, a fitness expert with 3 elbows touching knees, suggested that adding "knee-elbow touching" when walking also helps to slim down the waist. For example, step forward with your left foot, raise your right hand to the back of your head, with your elbows facing outward, and then touch your left knee with your right elbow while turning your waist. It is difficult to keep balance in this movement, so pay attention to safety and stability rather than speed. Dempsey Marks suggested doing eight exercises on each side, and then continuing the general walking activities after the rest, with the whole journey lasting 2-4 times. Fist hook and straight fist can increase heart rate and start metabolism. When you punch, you should contract your abdominal muscles, or pull your arms back and use the muscles of your upper back. You can try to punch 20 straight punches and 20 uppercuts every two minutes while walking. Increasing any resistance during walking will help to burn calories and increase muscle mass. More muscles can also improve basal metabolism and make people burn fat at rest. Source: prevention