7 Toning Moves Using Stairs

Whether you’re looking to rack up the steps in your Nike+ App or just trying to incorporate some extra movement into your day, taking the stairs is something that health experts frequently recommend as a way to boost your fitness. But what if instead of the stairs just being a healthier way to get around, they became your new favorite toning tool?
 
Incorporating the stairs into your workout routine is a great way to take your fitness level to new heights. You’ll crank up your heart rate, burn fat and engage your glutes, hamstrings, quadriceps and core more powerfully than you would crushing your workout on flat ground.
 
Greatist even has a great way to get your fitness on with the Ultimate Staircase Workout, but to get you started, we came up with these seven toning moves that take you up and down a set of stairs – in your home, office or wherever you want – while adding sculpting moves in between:
 
1. Varied Pacing – To get started, begin by slowly climbing the stairs step by step, keeping your shoulders back and looking straight ahead, then walk back down. Repeat three more times. Next, increase your speed to a brisker pace up the stairs, then walk down. Repeat three more times. Next, run up and walk down. On the descent, put most of your weight on your heels so that your glutes (rather than your knees) absorb the impact. Repeat three more times.
 
2. Step-Up to Reverse Lunge – Face the stairs with your left foot on the second step and your right leg behind you on the floor. (1) Lift your right knee to your chest, then quickly step back to the starting position. (2) Step down to the floor with your left leg, positioning it behind your right, then do a lunge. Quickly step back up, left knee to chest, and return to the starting position. Do 12 reps, then do 12 more on the other side.
 
3. Triceps Stair Dip – (1) Sit on the edge of the second or third step with your arms at your sides. Pressing down on your palms, lift your rear a bit off the step. Extend your legs, resting your heels on the floor. (2) Slowly lower your rear by bending your arms at 90 degrees. Press back up to the starting position. This is one rep; do 10. Now run up the stairs, then walk down. Do 10 more dips.
 
4. Side Step Ups (Alternate sides) – Position yourself with feet close together. Step up and step down. Complete 30 step ups: 15 starting on your left side and 15 starting on your right. Repeat three times.
 
5. Hop Ups – With your feet shoulder width apart, jump up on the stairs with both feet, keeping your arms bent at your sides to assist in momentum and balance. Hop up a flight and walk back down. Repeat four times. Increase the difficultly by attempting with a single leg stair hop, and then single leg side stair hop.
 
6. Incline Push-Ups – While facing the step, place both hands shoulder width apart on the step and extend your legs out. Maintain a straight back and feet close together. Slowly bend your elbows, lowering yourself down until your face is at the step. Complete three sets of 15 repetitions.
 
7. Stair Intervals – Combine walking or running up the stairs with callisthenic exercises (push-up, lunges, squats and sit ups). Climb one flight and descend, then complete a callisthenic workout. Complete a set of 15 for each callisthenic exercise. Repeat three times.

 

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