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Walk Off the Weight: Part 1

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Stretch It Out

By increasing the flexibility of your walking muscles, you'll find it easier to get moving. Walking will feel good. Plus, the longer your muscles, the leaner you look. As with walking, it pays to do these moves frequently. Spend four minutes performing these quick stretches after each of your walks.

woman stretching legs
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Deborah Jaffe
woman stretching hamstrings
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Deborah Jaffe
woman stretching back
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Deborah Jaffe
woman stretching upper thigh
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Deborah Jaffe

  1. Standing side lunge: Stretches inner thighs

    Stand with your feet about four feet apart, toes pointed forward and knees slightly bent. Bend slightly forward at the hips, maintaining a flat back, and shift your weight to your left leg. Sit back into the stretch, being sure to keep your left knee behind your toes. Place your hands on your left thigh. Hold 20 seconds. Switch sides and repeat.

  2. Half happy baby: Stretches hamstrings and gluteals

    Lie flat on your back. Bend your left leg, place both hands on the bottom of your left foot and bring your left knee toward your chest. Hold 20 seconds. Repeat with the right leg.

  3. Child's pose: Stretches lower back, shoulders, and knees

    Kneel on the ground with your toes together and knees slightly apart. Sit your hips on your heels and slowly lower your chest toward the ground. Extend your arms on the ground overhead. Hold 20 seconds.

  4. Side-lying quad stretch: Stretches quadriceps, chest, and hip flexors

    Lie on your left side, propped up on your left elbow. Your hips and knees should be stacked. Bend your right knee. Reach your right hand behind you and grab your right foot or ankle, gently pulling your foot toward your back. Keep your chest lifted. Hold 20 seconds. Repeat on the opposite side.

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