Tube walking strengthens and stabilizes your core and pelvic region.
Tube walking is a core-strengthening exercise that works as a corrective strategy in a therapeutic setting, or as part of a personal strengthening and toning fitness routine. The primary challenge of tube walking is keeping your core muscles engaged to maintain tension on an elastic tube or resistance band throughout the exercise. Before beginning a tube-walking routine, consult a physician to ensure the exercise is suitable for you. If you are pregnant, recovering from an injury or new to exercise, tube walking may not be appropriate for you.
Tube Walking & Equipment Needed
Lateral tube walking is performed in an upright position or in a slight squat position using a light- to medium-resistance band or tube with or without handles. Set up the exercise by stepping into a closed elastic tube, or hold a resistance band as if you were preparing to jump rope. You can attach band cuffs to your ankles, if that's easier.
Basic Tube Walking Move
Position your feet hip-width apart, bend slightly at the hips with a neutral spin and engaged core. To engage the core, pull your stomach in by contracting the core muscles. Hinge forward from the hips, and keep your shoulders, hips, knees and feet pointing forward. Maintain a slight bend in the knees. Keep the spine neutral. Keep working to perfect this form so you isolate the gluteal muscles to work them more efficiently. The basic move involves taking 20 slow and controlled steps to the right, then to the left, as you maintain tension on the band.
Tube-walking exercises work the entire gluteal muscle region, the abs and the outer thighs. As a result, they help stabilize the hip, knee and ankle joints. Strengthening this region with tubing-walking exercises improves strength in the pelvis area, according to Princeton University Health Services. Second City Fitness notes this exercise can help prevent and correct faulty body mechanics and muscle imbalances.
Tube Walking Benefits
According to Second City Fitness, tube walking is a corrective strategy for abnormalities of the foot and ankle, which can lead to overpronation, flat feet or feet that turn out. Tube walking can help improve knee problems as well. A strong core and stabilized pelvic region promote proper body alignment, which is integral to all muscles of the body working in harmony, according to Princeton University Health Services. Tube-walking exercises encourage proper body alignment.
Tube Walking Tips
To encourage proper body alignment, use proper foot placement. When you step to the right, shift your weight to the outer right edge of the right foot. Bending the right knee slightly helps shift your weight evenly through the step. When stepping to the left, bend your knee and shift your weight to the outer left edge of the foot.