A low-impact cardiovascular exercise performed by walking backwards on a treadmill to engage different muscle groups and improve coordination.
Start the treadmill at a slow speed (1.5-2.5 mph). Stand on the treadmill facing away from the console. Begin walking backwards with small, controlled steps. Maintain an upright posture with your core engaged. Keep your head up and look over your shoulder periodically to ensure safety. Gradually increase speed as you become comfortable with the movement.
Stand on the treadmill facing away from the console, with feet shoulder-width apart and knees slightly bent. Ensure you have a clear view of the area behind you and maintain a safe distance from the back of the treadmill.
Return to a stable standing position on the treadmill, maintaining balance and control before stepping off or changing direction.
Keep your core tight, take small controlled steps, maintain upright posture, look over your shoulder periodically
Taking steps that are too large, not looking behind periodically, leaning too far forward, losing balance due to speed
Gradually increase treadmill speed, extend duration, or add arm movements for increased cardiovascular challenge.
Start with very slow speeds (1.0-1.5 mph), hold onto the handrails initially, or practice on a flat surface first.
Always start at a very slow speed and gradually increase. Have a spotter nearby when first learning. Ensure the area behind the treadmill is clear. Stop immediately if you feel unsteady or lose balance. This exercise requires good coordination and should be approached with caution.