Ab Walkout: How-to, Benefits & Variations
Ab walkouts strengthen your core by walking hands out to a plank position. Keep hips level and walk out only as far as you can hold solid form.
Ab Walkout: How-to, Benefits & Variations
Walk your hands out from standing until your body is a straight line, hovering inches from the floor. That moment when your arms are fully extended and your core is screaming to hold you together? That is the ab walkout doing its job. It trains your entire midsection to stabilize under load, the way your body actually needs to work when you carry groceries, catch yourself on ice, or wrestle luggage off a carousel. No crunching required.
Athlete Mode 4
Sophie Jones
How to Do Ab Walkouts
Set up in the starting position for ab walkout. Feet hip-width apart (or as the exercise requires). Engage your core before initiating any movement.
Begin the movement with control. Sophie Jones cues: "Walking forward as far as we can, and control bringing it back"
Complete the full range of motion. "I don't wanna see the hips back... no bum in the air"
Return to the starting position with control. Don't rush the eccentric (lowering) phase.
Muscles Worked
Primary
Secondary
Why this matters in perimenopause
resistance training preserves muscle mass and bone density during perimenopause. The ab walkout directly supports this by targeting key muscle groups.
Coach's Tips
"Walking forward as far as we can, and control bringing it back" - Sophie Jones
Sophie Jones
"I don't wanna see the hips back... no bum in the air" - Sophie Jones
Sophie Jones
Focus on controlled movement throughout the full range of the ab walkout. Speed is not the goal.
Why This Matters for You
resistance training preserves muscle mass and bone density during perimenopause. The ab walkout loads bones and builds lean muscle during a time when the body needs it most. Research supports resistance training for women during the menopausal transition.
Variations & Modifications
Benefits
Builds strength
The ab walkout targets a key muscle group, making it efficient for building functional strength that transfers to daily activities.
Supports your body through hormonal changes
resistance training preserves muscle mass and bone density during perimenopause. The ab walkout directly addresses this.
Requires minimal equipment
No equipment needed. You can do the ab walkout at home, in a hotel room, or between meetings.
Common Mistakes to Avoid
Using momentum instead of muscle
Slow down. If you can't complete the ab walkout with a two-second pause at the hardest point, the weight is too heavy or you're moving too fast.
Holding your breath
Exhale during the effort phase, inhale during the return. Holding your breath spikes blood pressure and reduces core stability.
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Frequently Asked Questions
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