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\n<\/p><\/div>"}, Centers for Disease Control and Prevention, Main public health institute for the US, run by the Dept. Although the stair workout here is fantastic for working the leg muscles, and good for cardio if sustained, the back muscles don't get worked from this. Keep your back, legs, and feet straight and don't allow yourself to lean forward or backwards. All you need is an exercise step or some stairs (but if you don't have either, these moves can be done without). Brendon has worked as a Program Director for Mike Boyle Strength and Conditioning (MBSC) and earned his massage therapy license from the Cortiva Institute-Boston. (A) Lift your right knee to your chest, then quickly step back to the starting position. Please help us continue to provide you with our trusted how-to guides and videos for free by whitelisting wikiHow on your ad blocker. Using one leg is much more difficult than using both legs. Bendon holds a BS in Kinesiology from the University of Massachusetts Amherst. Yes. Step-ups primarily target legs, glutes and core. Always lead with the high foot. Slowly lower your body as far as possible. Start this exercise by standing with your feet parallel next to the stairs, with your right shoulder facing the stairs. Jump up one step, remaining only on your right foot when you land. To do one leg jumps, start in the same position; however, focus on pushing off with one leg only and landing on that one leg. Face the stairs with your left foot on the second step and your right leg behind you on the floor. Bend your knees slightly and push yourself off the ground and land on the next step up. Simply step your right foot up 2 or 3 stairs and push yourself up until your left leg comes to meet your right leg on the step. No, you don’t need a gym’s stair climber to do them. To help you keep your pace, pump your arms back and forth. 12 August 2020. Most people like to do cardio for at least 20 minutes. To protect your joints, try doing reverse (or backward) lunges going down the stairs. Using your stomach muscles, bend your knees and hips slightly. This article has been viewed 53,794 times. This way you can walk up the stairs continuously for several minutes as opposed to only walking up one flight and having to come back down again. (B) Step down to the floor with your left leg, positioning it behind your right, then do a lunge (with your right knee directly over your ankle). You will notice this in your thigh muscles. On the descent, put most of your weight on your heels so that your glutes (rather than your knees) absorb the impact. This is also a safer exercise than sprinting or jumping on stairs. See how many stairs or reps you can complete in a set amount of time to add an extra element of challenge, and try to beat your record each week. Repeat either on the same side or do alternating lunges. Other exercises you can do include: walking, jogging, using the elliptical, dancing or taking an aerobics class. You can do this while walking or jogging. Allow yourself at least one rest day between leg workouts. To boost the calorie burn, swing your arms and engage your abdominals as you go. The higher the stair you use to place your hands, the easier this exercise is. If you're looking to shed a few pounds or want to tone and firm the lower half of your body in preparation for beach season, you may not have to look any further than the stairs in your home or apartment building. via Gfycat. This image is not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. Then, alternate between a few different exercises. We will use an example case and guide students to build a 6 … With 17 years of experience in the fitness industry, Brendon specializes in strength and conditioning, and his company CSFC has certified over 3,000 trainers in over 20 countries. Walking stairs - is it the best walking exercise? This article was co-authored by Brendon Rearick. Climbing stair exercises can increase muscle tone and shape your thighs 5 minutes of stair climbing exercises each day can improve sleep and decrease cholesterol level Climbing stairs 2 times [up and down] in a five storey building can decrease BMI by one digit in a month It also burns calories and decrease weight by 2Kgs. Keep one hand on the banister if balance is a concern. Continue this step-cross-step-cross sequence all the way up the Step the right foot onto the first step, followed by the left. Remember, exercise should be fun, so try and set yourself a challenge to keep motivated. By signing up you are agreeing to receive emails according to our privacy policy. You should not be completely inactive on rest days — do something restorative and relaxing, like gentle yoga or going for a leisurely walk or bike ride. Continue climbing, taking the stairs two at a time with wide steps while keeping your head up. Only about the first fourth of each foot should be on the stair; your heels should be hanging off the edge. Bundle up and head outside (or stay toasty inside)—either way, everyone in the family will love these snow day ideas. Step-ups on stairs are a no-brainer! Real Simple may receive compensation for some links to products and services in this email on this website. Try doing this on one leg for an even more effective exercise, but only do so if you have a banister or wall to hold. Health professionals typically recommend that you include at least two days of strength training each week. Lunges are an easy exercise to adapt to a staircase. All you need is a staircase with about 15 steps, indoors or out. To learn how to make a fitness plan that includes stairs, read on! This helps keep you going and also works your body harder. Stair Climbing Exercise. Exercising on stairs is a great way to get some cardio in while strengthening your legs and glutes. Did you know you can read expert answers for this article? In order to effectively reach the goal of learning, students will get familiar with the model-building process. (Rocky sound track optional.) Repeat until you get to the top and then do it again, this time leading with your left leg. Last Updated: January 15, 2021 Places like sports stadiums, apartment buildings or business buildings may have multiple flights of stairs you can use. Scale a flight of stairs. For a real challenge, put your feet on the bottom step and place your hands on the floor. (B) Bring your left knee to your left shoulder, then return your foot to the floor. To get blood flowing in your legs, climb the stairs slowly, keeping your shoulders back and looking straight ahead, then walk down. Many of the stair exercises described here qualify as strength-training exercises, such as lunges, stair jumps, side step ups, push-ups, dips and calf raises. You can do this exercise 10 times per leg. See more ideas about stairs workout, exercise, workout. Start this exercise by standing next to the stairs with your right shoulder facing the stairs. With many of us currently working at home, it can be easy to fall into the same Walk or jog down the stairs. Lunges really work your legs and glutes without the addition of stairs, so doing them on stairs will really up the intensity. Do 12 reps, then do 12 more on the other side. Quick jumps Start at the base of the stairs with your feet shoulder-width apart. Once you’re warmed up, try sprinting for a short time then walking for a short time to build up your endurance. More advanced exercisers can increase their pace (try jogging, running, or even sprinting up the stairs) and extend the working time of each set, she says. Then restart with walking or stair jogging again for another few minutes. Learn from the experts with wikiHow Pro Videos. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/9\/97\/Exercise-Using-Your-Stairs-Step-1.jpg\/v4-460px-Exercise-Using-Your-Stairs-Step-1.jpg","bigUrl":"\/images\/thumb\/9\/97\/Exercise-Using-Your-Stairs-Step-1.jpg\/aid7651741-v4-728px-Exercise-Using-Your-Stairs-Step-1.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"