Stair Workout | Burn Fat | Butt, Legs & Core Workout
The Butt-Lifting, All-Over-Slimming Stair Workout
A set of stairs can easily do double-duty as a bench or aerobic step for a total-body workout.
Before you get started, a few tips for safe stair climbing:
- Go slow walking down stairs if achy knees are an issue, says Michele Olson, PhD, FACSM, CSCS, professor of exercise science at Auburn University Montgomery, Alabama.
- Look for stairs with a depth of 8 to 9 inches, which allows room for your full foot on the step.
- Wear a lightweight shoe to be light on your feet, says exercise physiologist Tom Holland, MS, CSCS.
- If there’s a railing, add an upper body component by pulling yourself up with your arms, says Holland.
Warm up by walking up and down the stairs for 3 to 4 minutes. For the workout, run up and walk down the stairs for 1 to 3 minutes after every 2 exercises. Perform 12 to 15 repetitions for all exercises unless otherwise indicated.
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Stand with your left side to the step, feet hip-width apart, and hold onto a dumbbell with your right hand. Step up sideways onto the stair with your left foot, followed by your right foot. Keep your eyes focused straight ahead, abdominals engaged (imagine you're about to be tickled), and chest high. Step back down with your right foot, followed by your left foot and immediately lower yourself down into a squat by bending at the knees and hips. Repeat 15 times, then switch sides.
Works your: core, legs
Stand approximately 2 feet in front of the stairs and bring one leg back behind you until the ball of your back foot rests on the bottom step. Keep your weight on your front leg. Slowly bend your front leg to lower your body down into a lunge. Lower until your front thigh is parallel to the ground and then gradually push back up to starting position. Optional: Hold dumbbells in both hands for an extra challenge.
Works your: legs, glutes
More from Prevention:The No-Squats Belly, Butt, And Thighs Workout
Facing the staircase, lie on your back in front of the stairs and place the heels of both feet on the second step (or first if you're a beginner), toes pointing up toward the ceiling. Keep arms down next to your sides, palms up. Dig your heels into the step as you raise your hips up off the ground; pause when your shoulder, hips and knees form a straight line. Squeeze your glutes and slowly lower to starting position; resume another rep without allowing yourself to rest at the bottom. For a greater challenge, use only one leg.
Watch the video to see how to do a variation of this move without a step.
Works your:glutes, hamstrings, lower back
Stand with the balls of your feet at the edge of the bottom stair while holding onto the railing or the wall. Rise up onto toes and squeeze calves at the top. Slowly lower heels to starting position and repeat. Try balancing on one leg at a time for a greater challenge.
Works your:lower legs
Lean into the stairs and place hands on stairs at chest height, shoulder width apart. Rise up onto your toes so you are balanced on your hands and your toes. Keep your body straight and lower yourself toward the step until your elbows are at a 90-degree angle. Push back up.
Watch the video for perfect push-up form.
Works your:chest, shoulders, triceps
Sit on the edge of the bottom step and grip the edge of the step with your hands. Bend your knees and, using your abdominals, pull your knees up toward your chest; then straighten them as you bring them back down.
Video: 3 Ways to Use the Stairs to LOSE FAT
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