Here’s a focused list of core exercises specifically for walkathon training — ideal for improving posture, endurance, and walking efficiency 💪🚶♀️
🧠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
🔹 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
- 15–20 reps per side × 3 sets
→ Engages obliques and rotation control — key for hip rotation in walking
4. Leg Raises
- 12–15 reps × 3 sets
→ Strengthens lower abs and helps support pelvis stability
5. Glute Bridge
- 15 reps × 3 sets (hold 3 sec at top)
→ Activates glutes and lower back for hip drive during walking
6. Dead Bug
- 10–12 reps per side × 3 sets
→ Teaches stability while limbs move — excellent for walking rhythm
7. Standing Core Twist (with band or towel)
- 15 reps per side × 2–3 sets
→ Builds rotational strength for efficient hip swing
8. Superman (Back Extension)
- 12 reps × 3 sets
→ Strengthens lower back and counterbalances abdominal training
9. Heel Taps or Flutter Kicks
- 20 reps × 2 sets
→ Targets lower abs; improves control over pelvic tilt while walking
10. Seated Knee Tucks
- 15 reps × 3 sets
→ Strengthens deep core muscles used for endurance walking
🗓️ 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) |
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