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For example, if you spend a lot of time sitting, you might havetight hamstrings.

So how to reverse the curse of your bodys history when all you want to do is get moving?

Re-familiarize yourself with proper walking gait.

woman sweating in the gym

group fitness manager, Crunch Fitness

Breaking down a walking gait might make you feel a bit like a robot.

None of the smooth movements of walking feel all that graceful when youre practicing them one at a time.

You dont have to start off doing crazy exercises.

Woman walking on a treadmill at the gym.

Find your toes

double-check you might move through a full range of motion in your foot.

Forefoot rolls

Continue foot mobilization, but this time front to back instead of side to side.

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Then come back to standing on two feet.

Happy woman dancing and listening to music near a green empty wall outdoor in the city.

group fitness manager, Crunch Fitness

With a slight bend in your knees, circle your knees one way and then the other.

Repeat the circle motion with your hips.

verify to engage your core.

Healthy female training in the gym, performing a hip thrust.

Just feel that rotation through the thoracic.

Hip side-to-sides

Get used to bringing motion into stabilized and core-connected hips.

Practice rotating them so each side swerves forward one at a time.

A young black woman doing post-run stretches in the park on the road amidst green grass and trees.

Just kind of little side to side, feeling nice and loose.

Not thinking too much about it, Fichtner says.

Gait practice

Put the last two exercises together by incorporating core-connected gentle arm swings into hip side-to-sides.

Leg lifts

This exercise is about learning to drive from the heel.

Then, youll focus on powering that knee drive from the heel up.

Lift through the heel, Fichtner says.

Think the mind-to-body connection from the heel.

So think of something lifting you from under the heel.

Now you dont feel it in your hip flexor and you dont feel it in your thighs.

Go ahead and take your hands on that sacrum and feel that sacrum, Fichtner says.

Just walk and feel that sacrum.

Dont you feel a little taller?

Do you feel a little longer?

Doesnt that feel so much better in the body?

Now youre not rounding forward, right?

Were going to think about that thoracic movement through the thoracic spine above the belly, says Fichtner.

Were going to think of loose hips.

Were going to think of elongated, feeling nice and long and tall.

And were going to think about lifting through the heel.

Now, youre ready to roll.

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