Yahoo Lifestyle Get Fit to Walk: Your Strength
By Selene Yeager
The hips, ankles and abdomen are zones you may need to strengthen if you intend to do some vigorous walking. For best results, do these five exercises at least every second day.
GET STRONG
Foot Tap Targets shins and ankles.
Sitting with your feet flat on the floor, simply tap your feet—either together or one at a time—keeping your heels on the floor. Repeat 50 times with each foot.
Side-Lying Leg Raise Targets hips.
Lie on your left side, legs straight and together, with your left arm supporting your head. (If you feel unsteady, slightly bend your bottom knee to help support your body.) Keeping your right foot flexed and your body straight, slowly lift your right leg roughly to shoulder height, then slowly lower. Repeat 10 times (that's one set). Do three sets with each leg.
Belly Press Targets abs.
Lie on your back, knees bent, feet flat and about hip-width apart, with arms at sides. Inhale, then slowly exhale, lowering your ribs and pressing your back into the floor. Release on the inhale. (Don't use your backside or feet to help—work only the abs.) Repeat 10 to 15 times.
Alternate Leg Raise Targets inner thighs.
Lie on your right side, slightly back on your bottom. Bend your left leg and place it behind your right leg so your left foot is flat on the floor, left knee is pointing towards the ceiling and right leg is straight. Support your head with your right arm. Slowly lift your right leg about 7 to 12 cm, then lower. Repeat 10 times (that's one set). Do three sets with each leg. Gradually work up to 30-cm leg lifts.
Alternating Knee Raise Targets hips and abs.
Start in the Belly Press position (above) with your feet slightly more than hip-width apart. Inhale and bring your left knee towards your left shoulder as far as you comfortably can. Exhale and press your back into the floor as you lower your leg. Repeat 15 times with each leg.
