How to sculpt your glutes and legs in 10 days just by walking

There is good news for those who hate going to the gym: walking is an excellent exercise that has many benefits for the body. It lowers obesity rates, is very good for the heart and helps fight depression. Walking is great for all types of people, so anyone can enjoy it while shaping their body, especially the glutes and legs. When combined with a few simple exercises, walking will bring results in no time.

we from awesome.club We also like to walk, so we decided to share with you some simple but effective types of walks that will work wonders on anyone’s body.

The endurance walk is ideal for sculpting your legs and gluteal area. As you practice it, will need to maintain a brisk pace for a long period of time without any kind of change in speed🇧🇷 So, before doing it, you need to find out what speed you can maintain during the endurance walk; for many people it varies from 5 to 7 km per hour.

The walk should feel like you’re almost running, like a brisk walk. Once you find a suitable speed, walk for 60 minutes at the nearest park and try to complete 5-7 km.

fartlek means “game with speed” in Swedish; It’s continuous interval training. It’s good for beginners because it mixes walking and trotting. And it should be done as follows:

Start by warming up your body with a 5-10 minute walk; Then increase the speed by 1.5 to 2.5 km per hour; Now is the time for recovery, walk fast for 5 minutes; Repeat these steps for 25 minutes (5 reps in total).

Important: Try to make your sessions as difficult as possible. They must make breathing difficult.

For this exercise, you’ll need a steep slope to work the gluteal area and feel the burn. For better effectiveness, it is recommended to walk to the top without stopping for rest🇧🇷 To achieve this, try to find a hill that is not too long, for example, 100 to 200 meters. Once you reach the top, recover as you slowly descend. Do between 10 and 12 climbs.

this exercise not only works the glutes, but also the quadriceps, hips, abs and arms🇧🇷 It is beneficial and easy to perform. Also, you can practice before or after your walks.

When walking forward with your right leg, make sure both knees are bent at a 45 degree angle. This may take some time and practice; Clench your fists and keep your elbows at a 90º angle, place your right fist next to your nose while placing your left fist behind you; Straighten the left leg; then jump into the air and place your right knee in front of you. Then, with a lunge, bring the left leg forward; Repeat 25 times with each leg.

The skater lunge is good for the glutes, quads, quads, obliques, triceps and can be performed while walking:

Start with long diagonal steps forward with your left foot. Make sure your toes point forward and not sideways. Do a lunge and bend your knees at a 45 degree angle, bringing your right elbow toward your left knee. Turn your left arm back; Hold the position for a few seconds; Repeat the same with the right foot; Do 25 repetitions with each leg.

The sumo squat targets the glutes, quadriceps, inner and outer thighs, back, and shoulders. And you don’t have to be a sumo wrestler to run it (!)

When walking, adopt a position with your legs apart and make sure your toes point to the sides; Raise your left foot, take a big side step, bend your knees and contract your hips, keeping them back and down slowly with this movement. This exercise should feel like a very wide squat; Raise your hands and hold this position for 20 seconds; Then return to the starting position and do 12 repetitions.

The knee lift exercises the glutes, calves, quadriceps and abdominal muscles. AND can be done before walking, as a warm-up, or while walking.

Bend your left knee and lift it as close to the side of your torso as possible, placing yourself on your right toes; Move your right elbow to your bent knee. Keep it that way for a few seconds; Return to the starting position and repeat with the other leg. Do 25 repetitions for each leg.

Try to walk as much as you can, if possible, 6 days a week along with intensive training with a rest day. With this, you will be able to see results in 8 weeks. To speed up the process, you can try forgoing transportation and walking to work or your favorite stores. Also, you can add some simple exercises to your routine, which you can do while you are doing your walks. This will allow you to tone your glutes and body faster and thus you will start to see results from the tenth day.

And do you prefer walking instead of going to the gym? Do you have your own routine? Share your answers in the comments section!