Walking is a natural, almost automatic activity that we do every day. But can it really help us get a flat stomach? And if so, what are the right reflexes to adopt to achieve this? Answers.
Practice active walking…but not only!
10,000 steps a day to stay in shape, maintain weight and prevent certain diseases, such is the recommendation of the WHO. The organization also states that adults should engage in between 150 and 300 minutes of moderate-intensity exercise, or at least 75 to 150 minutes of vigorous-paced physical activity, per week. In other words, walking alone does not allow you to lose weight or regain a flat stomach. Even by practicing it intensely, regularly and over time, it is necessary to practice another sporting activity in parallel to lose belly. For example, swimming or cycling, which have almost no impact on the joints, allow you to burn about 500 and 400 calories respectively in an hour.
Adopt a varied and balanced diet
Walking burns about 250 calories per session, which does not even eliminate a pain au chocolat (280 calories). It is therefore imperative to adopt a varied and balanced diet if you want to find a flat stomach. As for the walk itself, it must be performed at a steady pace. Because the few steps we take every day to get to work or go shopping are not enough. For walking to have a real impact on the metabolism, it is necessary to walk at least 1 hour, three times a week, at a brisk pace (at least 6km/h).
An activity suitable for non-athletes
The advantage of walking is that it is perfectly suited to non-athletic people since it is not as tiring as running. It is a gentle activity that does not cause trauma to the joints. But the fact that this activity is gentle has a major drawback: it does not burn a lot of calories. Hence the need to practice another sporting activity in addition.
Tuck in belly while walking
To increase your chances of finding a flat stomach while walking, you should think about retroverting your pelvis and bringing your stomach in when you practice the activity. In parallel with our walking sessions, we can practice the stomach vacuum, a technique which consists of exhaling the air contained in the lungs before making a "false inspiration" by drawing the stomach inwards and upwards.
Drink at least 1.5L of water per day
Hydration plays an essential role in the elasticity and firmness of the skin. To regain a flat stomach, it is therefore recommended to drink at least 1.5L of water a day, and to hydrate regularly while walking.