Stairway to health: How a flight of stairs can be your DIY gym
Is the monsoon causing trouble with your workout regime? Not anymore. Step out into corridors, and make the nearest staircase your personalised fitness zonefitness Updated: Jun 21, 2017 13:04 IST
Come monsoon, making your way to the gym through the water and muck may get a bit much at times. But what if we tell you that you don’t need to anymore? Instead, head over to the nearest staircase and try these five workout regimes. From faux mountain climbing to running on the spot, the staircase work out helps build core strength, stamina, and tones muscles.
“It improves cardiovascular fitness. Stair climbing is easy to build as a habit, and is more powerful than walking,” says Shwetambari Shetty, a fitness expert and zumba specialist at CULT - A Workout Station, Bengaluru.
“It is recommended only for 30 minutes daily, which means one can do it at different times of the day, be it at home or work,” Shetty opines.
Here are the five exercises to try out:
1) Step-Up to Reverse Lunge
Step 1: Face the stairs with your left foot on the second step and your right leg behind you on the floor. Lift your right knee to your chest, then quickly step back to the starting position.
Step 2: 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). Quickly step back, left knee to chest, and return to the starting position. Do 12 reps, then do 12 more on the other side.
2) Triceps Stair Dip
Step 1: Sit on the edge of the second or third step with your arms at your sides. Pressing down on your palms, lift your buttocks a bit off the step. Extend your legs, resting your heels on the floor. (If you have back issues, keep your feet flat on the floor and bend your legs at 90 degrees.)
Step 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.
3) Skater Steps
Step 1: Stand on the floor facing the stairs. Place your left foot on the far-left end of the second step.
Step 2: Follow with your right leg, bringing it to the far-right end of the fourth step. Continue climbing, taking the stairs two at a time with wide steps while keeping your head up. To boost the calorie burn, swing your arms and engage your abdominals as you go. After reaching the top, walk back down. That’s one rep. Do one more.
4) Mountain Climber
Step 1: Facing the stairs, place your hands on the second step with your arms pressed into your sides, legs extended behind you and core engaged (essentially in a push-up position).
Step 2: Bring your left knee to your left shoulder, then return your foot to the floor. Alternate the legs, bringing your right knee to your right shoulder, then return your foot to the floor. That’s one rep. Do 12 without pausing. It almost like you are running.
5) Squat jumps
Step 1: Facing the stairs, hop up with both feet and land in a squat.
Step 2: Hold for 2 counts, then jump up to next step.
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