CORE WORKOUT FOR WALKATHON

5 Core Workout Exercises Video Demonstration by Cesar Tayantayan

Here’s a focused list of core exercises specifically for walkathon training — ideal for improving posture, endurance, and walking efficiency 💪🚶‍♀️

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🧠 Purpose of Core Training for Walkathons

A strong core helps you:

• Maintain upright posture during long walks
• Improve hip stability and stride efficiency
• Reduce risk of lower back and hip injuries
• Enhance breathing and endurance

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🔹 Core Exercises for Walkathon Training

1. Plank Variations

• Front Plank – Hold 30–60 sec × 3 sets
• → Strengthens abs, shoulders, and back
  
• Side Plank – 30 sec each side × 3 sets
  → Improves lateral stability for balanced walking
  

2. Bird-Dogs

• 12–15 reps per side × 3 sets
  → Builds coordination between core and lower back; great for posture control

3. Russian Twists

• 15–20 reps per side × 3 sets
  → Engages obliques and rotation control — key for hip rotation in walking
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4. Leg Raises

• 12–15 reps × 3 sets
  → Strengthens lower abs and helps support pelvis stability
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5. Glute Bridge

• 15 reps × 3 sets (hold 3 sec at top)
  → Activates glutes and lower back for hip drive during walking
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6. Dead Bug

• 10–12 reps per side × 3 sets
  → Teaches stability while limbs move — excellent for walking rhythm
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7. Standing Core Twist (with band or towel)

• 15 reps per side × 2–3 sets
  → Builds rotational strength for efficient hip swing
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8. Superman (Back Extension)

• 12 reps × 3 sets
  → Strengthens lower back and counterbalances abdominal training
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9. Heel Taps or Flutter Kicks

• 20 reps × 2 sets
  → Targets lower abs; improves control over pelvic tilt while walking
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10. Seated Knee Tucks

• 15 reps × 3 sets
  → Strengthens deep core muscles used for endurance walking
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🗓️ Weekly Core Routine Suggestion

Frequency: 3–4 times per week (alternate days)
Sample plan:

Day	Focus
Monday	Plank + Bird-dog + Glute Bridge
Wednesday	Side Plank + Russian Twist + Dead Bug
Friday	Leg Raises + Superman + Standing Twist
Sunday	Light Core Flow (Stretching + gentle core activation)