WALKING + STRENGTH MOVES for calorie burning & more!

Feel like giving a bit more shapeup welly to your walk? Throw in some fitness moves. ‘Walking is great exercise but adding breaks to do strength moves creates a short-term increase in metabolism,’ says personal trainer Mel Rutherford. ‘This means we burn more calories at rest during those few hours following than we would if we’d just been walking. And it can add definition as muscles develop.’ Result!

FOUR SUPER-GOOD STRENGTHENING MOVES!

Add them to your walk and do them on a park bench, low wall or tree stump!

Start easy – If you’re a training newbie, start by walking for four minutes then doing one set of one of the four exercises below during your walk.

Step things up – for the fit among us, walk for five minutes then do one set of all four exercises during your walk.

Challenging but good. NERVOUS ABOUT STARTING? Try the exercises at home first

1

CURTSEY STEP-UPS

A great movement to strengthen and tone the bottom and thighs. l Stand on a park bench, with your feet hip-width apart. Step down with the right foot, placing it to the left of your left foot – as if you curtseying. l Step straight back up, driving through your left heel.

l Alternate sides, and do around

10 to 15 on each leg. Don’t step too far to the side to prevent twisting your knee. A foot or so is enough.

2 TRICEP DIPS

Great for toning arms and hitting the tricky ‘bingo wing’ area. l Sit on the bench edge, bringing hands directly under shoulders next to you. l Move feet a little further in front, inch away from the bench and bend your elbows to 90 degrees as you drop your bottom down off the bench.

l Push up until arms are straight. Keep your bum travelling straight up and down in a vertical line, to isolate the triceps, not just using the shoulders or legs.

l Do enough reps so that you can only manage one or two more.

3 SINGLE LEG HIP THRUST

A favourite for strengthening and toning the bottom. It burns!

l Rest your back against the back of the bench so your shoulder blades are well supported, and your arms are along the bench on each side. Place your feet in front of you, with the knees bent at 90 degrees and your bottom off the ground.

l Lift one foot off the ground and cross it over the opposite knee. Lower your bum to the ground then drive through your heel, squeeze your bottom, lift your hips and hold for a second or two. l Lower and lift 10 times, then switch sides. Keep your ribs tucked in and abdomen braced to protect your lower back. Hinge your hips to ensure your back remains flat – your spine shouldn’t flex or extend.

4

DEADBUGS

A brilliant core exercise, which is great for hip and shoulder mobility, too.

l Lie on your back with your legs raised and knees bent at 90 degrees, arms extended straight up to the sky.

l Engage your core, pulling your ribcage and belly button downward

l Inhale as you slowly extend one arm and the opposite leg towards the ground (left arm and right leg, for example) without moving the other limbs.

l Exhale as you return to the start position. Alternate sides.

Remember: Your lower back should remain on the floor – if you feel it extending and lifting, then don’t lower your arms/legs so near to the ground. Perform eight to 10 reps on each side. Mel Rutherford is a Tier X Coach at luxury fitness club Equinox in London. Find her on Instagram: @move_eat_lift

‘Add strength moves to your walk to create an increase in metabolism’