Walking is the easiest way to exercise and build good health, but it can also get a bit boring with time. People tend to try things like incorporating walking exercises, listening to music, finding a walking buddy, to making their daily walks fun, but is there any other way you can reinvent the same old stroll in the park? Yes, you can start walking backwards!

Walking backwards or what some like to call it, retro walking is becoming a more popular way of exercising. You might have seen people doing it in public parks or gyms, this funny yet smart exercise is grabbing a lot of attention online. Walking backward or having backward races used to be a fun exercise as kids, it is one of many activities that help children develop fine motor skills and enjoy themselves.

Why Walking Backwards Is a Challenging Workout

The Cleveland Clinic explains that when you walk forwards, your body is doing what it's designed to do. But walking backwards is a movement that we're not used to. This makes it more challenging for our muscles and our brains. Because it's not a natural movement, you have to concentrate more and work harder to do it. This extra effort means that you're getting a more intense workout than you would with regular walking. Your body has to adapt and adjust to this new way of moving. Here are some health benefits of walking backwards according to the Cleveland Clinic.

Strengthens Different Muscles

If you do the same workout every day, you're only using certain muscles and ignoring others. This can lead to muscle imbalances and increase your risk of injury. Walking backwards helps to prevent this by working different muscles in your legs and core. While you're still using your hamstrings, calves, and quads, you're using them in a different way. Walking backwards also engages your glutes, quads, and hip flexors more than walking forwards. It also challenges your balance, which helps to strengthen the small muscles that support your ankles and feet.

Burns More Calories

Walking backwards is a new and unfamiliar movement, so your body has to work harder to adapt. This extra effort burns more calories than regular walking. Your heart rate increases as your muscles work in different ways, which also helps to burn more calories. It has a higher MET (metabolic equivalent of task) rating than regular walking, which means it requires more energy.

Helps Prevent Joint Pain

When you walk backwards, you use a toe-heel movement, which engages your quadriceps. These muscles help to support your knees and absorb some of the impact of each step. It also helps to increase the range of motion in your hip flexors, which can help to reduce hip pain. However, it's important to talk to your doctor before trying it if you have joint pain, as it might not be suitable for everyone.

Gives Your Brain a Workout

Walking backwards requires more concentration than regular walking because you have to pay attention to where you're going. It's also a cardiovascular exercise, which means it can help to improve your mood and reduce symptoms of depression. Any type of movement is good for your mental health, but walking backwards can provide an extra boost.

Yoga is one of the most versatile and exercises anyone can do! Whether you just began or have been doing yoga for years, it can accommodate everyone. With years of practice and discipline many people reach advance levels of yoga, but does it end there? No! There are many more variations of yoga you can look into, one such variation is known as AcroYoga.

AcroYoga is a special kind of yoga that's different from what most people think of. Instead of doing yoga alone on a mat, AcroYoga brings people together to work as partners. It mixes the fun and exciting movements of acrobatics, with the calming and grounding exercises of yoga. This combination makes AcroYoga a very interactive and social activity. It's not just about stretching and breathing; it's also about working together and supporting each other. This unique blend makes it a fun and challenging way to exercise and connect with others.

Beginner Friendly Acro Yoga Poses To Try

AcroYoga is a great way to connect with others, build trust, and explore yoga in a new way. AcroYoga often involves three people, one who will be at the bottom and be the base, a flyer on top and a spotter to prevent any accidents. Make sure you do things with utmost safety and do not push yourself too much.

Plank on Plank

This is a great first step into AcroYoga. It teaches you how to work together with a partner and helps you build strength in your core and arms. The base gets into a regular plank position, keeping their body straight and strong. Then, the flyer carefully places their feet on the base's shoulders and uses their hands to hold onto the base's ankles or calves for balance. This pose helps you get used to the feeling of supporting and being supported by another person.

Plank Press

This pose helps the base get used to supporting someone else's weight and builds trust between partners. The base lies on their back with their feet up in the air. The flyer stands facing the base, and the base pushes their feet into the flyer's hips. Then, the base bends their knees, which helps the flyer lean forward safely. This exercise lets the base feel what it's like to hold the flyer's weight, and it lets the flyer trust the base to support them.

Folded Leaf

This pose lets the flyer experience being lifted off the ground, which helps build trust and get comfortable with the feeling. You start in the Plank Press position. Then, the flyer grabs the base's knees and lowers their upper body. The base then lifts the flyer's legs up, so the flyer is suspended in the air. The flyer keeps their hands on the base's knees for stability. This pose is a good way to get used to being lifted and trusting your partner.

Front Plank

This pose takes the Plank Press a step further, allowing the flyer to be fully lifted off the ground. You start again in the Plank Press position. This time, the flyer grabs the base's hands. The base then lifts their legs, which lifts the flyer completely off the ground. Both partners hold hands for support. The flyer needs to keep their core tight and their legs straight. This pose helps build confidence and strength.

Partner Forward Fold

This pose is a fun way for both partners to get a deep stretch in their backs and the back of their legs. The partners stand back to back and hook their elbows together. Then, they lean forward, with the base leaning more than the flyer. The base leans forward, lifting the flyer’s legs off the ground. This stretch helps to improve flexibility and coordination while working together.

Fish on a Rock

This is a relaxing pose that helps to open up the hips and back for both partners. The base gets into a Child's Pose, with their knees wide and their forehead on the ground. The flyer then lies on their back on top of the base, arching their back over the base. This pose provides a gentle stretch and helps to release tension in the spine and hips.

Muscle pain is a very common issue among the masses. Whether it is because they have a strenuous job, or a job that requires them to work in a stationary position for long periods of time. hen one feels that tightness around their shoulders and back muscles, the immediate response is to extend your arms and stretch them. But this only provides temporary relief. For a better solution, one must understand the core issue, what is causing this stiff, and then focus on a solution for that.

What Causes Stiffness in Your Back?

Stretching your tight shoulders might give you a sense of relief temporarily, but it doesn't fix the root of the problem. According to WebMD your muscles might feel tight because they are overcompensating for other weak muscles. Simply stretching your muscles alone will not strengthen the weak muscles or correct the imbalance.

If you stretch your shoulders too aggressively, you can actually make the joint more unstable. This extra looseness can put more stress on the shoulder, leading to pain and potential injuries. Experts now understand that focusing on restoring the proper activation of your muscles and improving your posture is much more effective than just stretching. This means teaching your muscles to work together correctly and supporting the joint, rather than just pulling on it.

Exercises That Will Help You Relieve Your Muscle Stiffness

Child's Pose

You begin by getting on your hands and knees, like you're going to crawl. Then, you gently push your hips back so that your bottom rests on your heels, and you fold your upper body forward, letting your forehead rest on the floor. While you're in this position, focus on taking slow, deep breaths. This helps to release tension in your muscles and calm your mind.

Knee-to-Chest Stretch

This simple stretch is perfect for relaxing the muscles in your hips, legs, and buttocks. Start by lying on your back with your knees bent and your feet flat on the floor. Then, gently pull one knee towards your chest, using your hands to hold it in place. You should feel a gentle stretch in your lower back and hip. Hold this position for a few seconds, then slowly lower your leg and repeat the stretch with your other leg.

Piriformis Stretch

To stretch it, lie on your back with your knees bent. Cross one ankle over the opposite knee, forming a figure four shape. Then, gently pull the thigh of the leg that's still bent towards your chest. You should feel a stretch in your buttock and hip. Hold the stretch, then repeat on the other side. This can relieve sciatic like pain.

Seated Spinal Twist

Begin by sitting on the floor with your legs extended in front of you. Bend one knee and place your foot flat on the floor outside the opposite thigh. Then, twist your upper body towards the bent knee, using your hands for support. This stretch helps to release tension in your back and improve your posture.

Pelvic Tilt

This exercise is designed to strengthen your abdominal muscles, which play a crucial role in supporting your lower back. Lie on your back with your knees bent and your feet flat on the floor. Gently tighten your stomach muscles and press your lower back flat against the floor. Hold this position for a few seconds, then relax.

Cat-Cow

Start on your hands and knees. As you inhale, drop your belly and lift your head and tailbone, arching your back like a cow. As you exhale, round your back like a cat, tucking your chin towards your chest. Continue this movement, flowing with your breath. This helps to increase flexibility and release tension in your spine.

Sphinx Stretch

This helps to stretch and strengthen your back, buttocks, and chest. Lie on your stomach with your elbows underneath your shoulders and your hands extended in front of you. Gently lift your head and chest, keeping your pelvis pressed into the floor. You should feel a stretch in your lower back and chest. Hold this position, breathing deeply, to release tension and improve flexibility.

Finally, a workout you can do lying down! For those who abhor sweating it out at the gym or braving the intimidation of blaring trainers, there is some good news—fitness exercises now available that allow you to shape your body with little effort while remaining comfortably reclined.

For people who detest rigorous exercise but still desire to remain in shape, this is the epitome of the lazy workout. Whether you are on a mat, lounging on your bed, or binging on a Netflix show, these exercises will keep you getting fitter—without the illusion that you're exercising.

The effectiveness of passive fitness devices, ranging from vibrating belt machines to electronic ab stimulators, has been a topic of debate among experts for years. Yet the most recent lazy exercise methods, based on pilates and resistance training, have proved to be a real winner. The exercises build up underused muscles, burn subtle fat, and can easily be integrated into your daily lifestyle.

Side-Lying Series

One of the best exercises for couch potatoes is the side-lying series, a pilates-based routine that works several muscle groups at once. Fitness experts can suggest this exercise, especially when done with a resistance band.

"Side-lying acts primarily on the outer thighs but also recruits the abs and back muscles to hold the torso steady. It's a fantastic set of movements for gently building core strength, particularly for those with back pain issues in standard exercises," Wilson says.

The side-lying series features a selection of movements such as:

Leg lifts – Acts on the thighs and glutes and activates the core

Clams – Tightens the hip abductors and stabilizes the pelvis

Circles – Improves mobility and flexibility of the hip joint

Bicycle kicks – Tones legs and enhances coordination

How to Do Leg Lifts with a Resistance Band?

To attempt leg lifts, wrap a resistance band around both ankles and lie on your right side with your back straight, hips stacked, legs together, and knees bent at 90 degrees. Slowly lift your top leg while keeping tension in the band, then let it lower slightly before lifting again. Repeat several times before repeating on the opposite side.

For an even more intense burn, Wilson recommends adding ankle weights. This exercise can be done on a pilates reformer, a specialized machine to enhance strength and flexibility while allowing for stability.

Hip Extensions

If you want a low-effort exercise that is sure to give you results, then hip extensions are the way to go. Quadruped hip extensions mainly target the glutes and hamstrings but do engage the abs, back, and arms to stabilize the body.

How to Do Hip Extensions at Home

• Start on all fours, making sure your shoulders are directly over your hands and hips directly over your knees.
• Straighten your spine and activate your core.
• Squeeze your left glute and lift your left leg, keeping the knee bent at a 90-degree angle.
• Suspend yourself in this position for a moment before letting your legs fall back down.
• Do it several times, and then repeat using the right leg.

To increase this exercise, Wilson recommends a resistance band (often called a "booty band") or a reformer machine with a resistance strap. Ankle weights can be added to increase the impact, and you should be feeling the burn on every repetition.

For variety, you can attempt opening the lifted leg out to the side while still keeping it straight, which activates other stabilizing muscles in the thighs and hips.

Why These Exercises Really Work?

Most conventional exercise regimens emphasize high-level workouts that are tough on beginners or mobility-impaired individuals. The side-lying series and hip extensions offer a leaner and more efficient alternative with no sacrifice in effectiveness.

"Personal trainers tend to over-choreograph workouts, but that gets away from what we're supposed to be focusing on. We're not here to invent the wheel—we just want to get the job done," Wilson explains.

One of the greatest benefits of these exercises is that they are effective in attacking visceral fat, or "hidden fat." In contrast to subcutaneous fat, which is located close to the surface of the skin, visceral fat gathers around the organs and has been associated with disease risk, including heart disease, diabetes, and inflammation.

By contracting core muscles, bracing the body, and including controlled movements, these exercises turn on deep-tissue fat-burning mechanisms that standard cardio routines tend to ignore. They also enhance posture, flexibility, and muscle endurance in the long term.

How to Add Lazy Workouts into Your Daily Routine

If it's difficult for you to commit to a fitness routine, the side-lying series and hip extensions can be easily integrated into your daily life. Here's how:

• Wake up your body with a five-minute leg-lift and clam session in bed.
• Do hip extensions on the ground during TV time.
• Cap off your night with some low-key bicycle kicks to get your blood flowing and loosen up the muscles.

So, couch potatoes, rejoice! Your fitness journey doesn't have to include sweat-inducing, heart-pumping workouts. Just lie down, move purposefully, and let your body change—one rep at a time.