How to Effectively Tone and Strengthen Abs – A Walkthrough

When we talk about exercising with weight loss as a goal, we hardly ever think about walking.

We should, though!

Walking is relaxing, effortless, and anyone can do it. It’s the most popular form of aerobic exercise¹ and terribly underrated as far as physical activities go. Especially if burning fat is the main goal.

It may seem counterintuitive to try walking for a flat belly, as spot-reducing fat cannot be achieved that easily. However, taking short strolls every day and mindful eating is the best combo to reduce fat all over the body – especially in the abdominal area.

Spot exercising can help tighten abdominal muscles, so getting that 6-pack will require more than aerobics. But the only way to reach visceral fat is by burning calories.

And walking just happens to be easy and effective – with a nice bonus that it won’t change your routine too much.

We separated a few things to keep in mind if you want to take your weight loss to the max and trim that waistline.

Appearance: It’s not just about the looks

Achieving your ideal weight is not only a matter of getting your dreamy summer body. It’s also a matter of health.

A little-known fact: belly fat is usually the least healthy for the body. It surrounds all internal organs, so if it’s excessive and not treated, it may lead to heart disease, diabetes, liver problems, and so many other issues.²

In comparison, a little fat on your buttocks and hips can actually be beneficial and protect you. 

Walking is the perfect exercise to balance it all out.

The best way to achieve maximum results is by taking into consideration your body type, healthy goals, and, of course, your preferences. The key is getting a workout created just for you. So ditch those generic diets you’ve been seeing online! 

You need something to help you build healthy habits that will last. 

That’s the main difference between a personalized program and a generic one. The one that takes your needs and preferences into account can help you reach your goals faster.

And, of course, your confidence will skyrocket! You’ll not only start your journey into a healthier lifestyle, but you’ll also look the way you feel.

Mindset: Is getting fat part of getting old?

The older we get, the more we hear that getting fat or never eating the things we enjoy are our only options to live a healthy and long life.

The pounds won’t shed off as quickly as they did 20 years ago. With age comes responsibility and tiredness, so either we don’t have time or just don’t feel like being active.

However, you can build muscle and joint strength at any age. This mindset of “old = fat” is not only wrong but also harmful. The problem is the mindset.

Healthy adults aged 50 and above take 6,000–8,500 daily steps, while the same age group with health issues takes 1,200–2,200 daily steps. It ends up being a cycle of unhealthiness.³

All you need is to break the cycle. There are many ways to combat this, and walking might just be the answer you’ve been looking for.

According to a study done with obese men and women aged 40–65 who lead sedentary lives, 12 miles every week was enough to make them lose weight – and waist circumference.⁴

Walking is known to be effective in preventing numerous medical issues, and walking 150 minutes every week can add 3.4 years to your lifespan.⁵

The secret is consistency. A simple 20-minute stroll every other day is great for your body in the long term. But add this to a wellness program tailored for you, and you’ll have the optimum solution to keep you motivated!

Diet: Be mindful, but don’t overstrain yourself

Exercising by itself already provides great results, but along with a balanced diet, you can achieve even more, even faster.

The issue is that the internet wants us to think there are only two solutions: either the miraculous “lose your belly in 5 days” one or the boring “chicken, white rice, and boiled broccoli” one.

And if they are the absolute truth in what you should and shouldn’t eat, then “dieting” is just not for you. Right?

The fact of the matter is – fad diets simply don’t work. 

Many people end up quitting and regaining all the weight they lost because they can’t settle for boring meals they hate.

It can get even worse as restrictive diets can lead to overeating which, in turn, leads to weight gain instead of weight loss.

A balanced diet can’t be a complete change from what we are used to. It has to be achieved by including healthy meals with simple ingredients that are easy to make.

And most importantly: you have to enjoy what you’re eating, guilt-free.

Talk to a nutritionist, or take that step by yourself.

Using an app, a food diary, and avoiding diets that “prohibit” you from indulging in the treats you love are the best ways to eat more healthily in the long term.

Intensity: Be consistent and go harder

You already know walking is ideal for losing extra pounds, but trimming your waistline also takes time and effort.

Research indicates that consistently walking 3 times a week, around 50 minutes, can reduce abdominal fat and help with diabetes and other health issues.⁶ Additionally, the more calories you burn, the faster you’ll be able to see a change in the waistline.

To ramp up your weight loss, good options are increasing time, speed, and incline with every workout.

If you’re new to walking, slowly add extra minutes and give your body enough time to adapt. Then, you can start revving up your workouts.

If you don’t know how to start increasing intensity to boost your weight loss, an online program can do the hard work of picking the proper exercises for you.

Sample workout: Begin your day with a short 10-minute warm-up walk. Then try to go faster for 45 minutes. You can also have a break midway through if you feel it’s too intense. After this, 10 more minutes of relaxed walking to finish it up.

PRO TIP: If you can, use the breaks between sets to do squats and push-ups to get even better results!

Little changes will make a world of difference!