Forget crunches and planks for a second—there’s a new fitness trend turning heads (and tightening tummies), and it’s called rucking. Sounds intense? It’s actually just walking with added weight, and it’s fast becoming the not-so-secret weapon for those chasing a stronger core and a flatter waistline.
Originally used in military training, rucking has found its way into mainstream fitness, and for good reason, states the Cleveland Clinic. It is stated that by strapping on a weighted backpack and going for a brisk walk, you’re combining cardio with resistance training, calorie burn and muscle tone. According to the above clinic, rucking can burn up to 40–50% more calories than a regular walk and engages your core, glutes, and back muscles in the process.
However, the magic isn’t just in the burn. The HealthShots publication claims that carrying weight forces your body to stabilise with every step, which activates deep core muscles—think of it as a walking ab workout without the mat or misery. Plus, it’s said to be low-impact, meaning it’s gentle on your joints while still delivering serious results.
The WebMD recommend starting light—around 10% of your body weight—and gradually increasing as your strength builds, and no need for fancy gear. Any sturdy backpack with a few books or water bottles will do the trick, states the mentioned source.
Rucking is also a sneaky mental health boost. A 2021 Harvard Health review found that regular walks, especially outdoors, can ease anxiety, sharpen focus, and lift your mood. Add a little weight, and you’re not just clearing your head—you’re building your core, too.
So, next time you head out for a walk, consider throwing on a backpack. It’s functional, it’s effective, and it just might be the most underrated way to sculpt your waist—one step at a time.
Also see: Tips to maintain fitness consistency while living ADHD
