Discover four powerful walking techniques to help homemakers accelerate their belly fat-burning journey:
1. Backward Walking
Backward walking demands intense focus and activates various muscle groups. This exercise particularly targets the abdominal and lower back muscles, effectively contributing to enhanced belly fat burning. It also improves flexibility and strengthens leg muscles.
According to research from the American College of Sports Medicine (ACSM), backward walking burns 6.0 METs, which is higher than regular forward walking. METs represent the ratio of metabolic rate while working to the metabolic rate at rest, indicating the rate of calorie burning during a specific physical activity.
However, homemakers should start slowly and gradually increase their pace as they get comfortable with this technique. Maintaining a straight back and looking forward while walking backward helps maintain balance.
These four walking techniques are a great way for women to speed up belly fat loss. (Illustrative image)
2. Power Walking
Increasing your walking speed is an effective way to burn more calories. Power walking stimulates the cardiovascular system, improves blood circulation, and boosts metabolism, all of which contribute to reducing belly fat.
3. Rucking (Walking with Weight)
Rucking involves walking with a weighted backpack, providing the additional benefit of strengthening muscles, especially in the abdominal, shoulder, and back areas. This technique burns more calories than regular walking and intensifies the impact on various muscle groups, resulting in an enhanced overall metabolic rate.
4. Nordic Walking (Walking with Poles)
Nordic walking, or walking with poles, is a technique that utilizes poles to support the walking motion. This style of walking engages not only the leg muscles but also activates the arm, shoulder, and back muscles, resulting in a considerable calorie burn.
Nordic walking has been shown to reduce excess body fat, lower LDL (bad) cholesterol and triglycerides, trim the waistline, and increase HDL (good) cholesterol.
When practicing Nordic walking, ensure the poles are of an appropriate height relative to your stature. Maintain a 45-degree angle between the poles and the ground, and swing your arms in rhythm with your steps. Avoid applying excessive force on the poles to minimize joint pressure.
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Walking is a simple exercise, but to effectively lose weight, you need to walk the right way like this.
