This document provides instructions for proper walking technique with a focus on engaging the core muscles. The key points are: 1) Maintain proper posture with shoulders back, chest lifted, and weight balanced over feet. 2) Engage the core muscles by drawing in the belly button and lengthening the lower back to create stability. 3) Move from the core by pushing the body forward from the engaged core rather than pulling with the front foot. 4) Keep short strides with the back foot trailing slightly and arms swinging to aid forward propulsion from the engaged core. Regular practice is needed to master the new technique.

1. WALKING
TECHNIQUE
Its all about CORE and
Balance

2. POSTURE FIRST
 Stand erect
 Balance your weight over your feet
 Lift and broaden your chest
 Shoulders back
 Hold your arms near your body - elbows
bent
 Relax hands and fingers - palms facing
your body

3. Now CORE
 Recede the navel and lift the lower abs
 Lengthen your lower back
 Create “integrity” in the core muscles
 Notice a feeling of lift and stability in the
mid body
 Caution: No gripping, you must still be
able to breathe normally

4. Move from the CORE
 Push your BODY forward first from the core
 Peel the back foot off the ground and
swing it forward to “catch” your weight
as it “falls” forward
 Your back foot propels you forward as it
pushes off mid foot.
 In the old method your front foot pulled
you forward

5. Stride
 Stride is shorter than normal as the back foot
stays on the ground longer
 Allow the hip of the back foot to trail behind a
bit. If the core is engaged you will not be as
likely to do the “super model strut”
 As you propel yourself forward from the core
you will gain momentum
 Keep your stride short so feet stay under you
and increase the speed of steps instead.

6. Arms
 Just as your feet stay in line with your body
so should your arms
 Swing the arms to the back so they aid in
the forward propulsion
 Old method you would swing them
forward to pull you forward

7. Stay Aware
 Practice the technique
 Keep concentrating on what your body is
doing
 Feel the difference as you compare how
you would normally move and how you
feel as you employ the new technique
 Don’t expect to master it all at once
 Practice, practice, practice