(A) Place your left foot on the far-left end of the second step. Lunges are an easy exercise to adapt to a staircase. Scale a flight of stairs. Targeting your quads and glutes among other leg muscles, this exercise won’t only provide aesthetic benefits — hello, round booty! No, you don’t need a gym’s stair climber to do them. Walk or jog down the stairs. 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. Other strength training exercises you can outside of the stairs include: weight lifting, pilates, or other plyometric exercises. This helps keep you going and also works your body harder. Push yourself up until your left leg comes to meet the right leg on the step. While keeping your hands shoulder width apart, slowly bend your elbows so that your upper body and face slowly lower down towards the stairs. Close the distance with fun games you can play from the comfort of separate homes. You want your whole foot to be able to land flat on the stairs and not hang off the edge. Real Simple may receive compensation for some links to products and services in this email on this website. Put your right foot on the first step, and then step up, bringing the left foot up to that same step. If you want to lengthen your cardio exercises using the stairs, come up with your own interval training program to help keep you moving for longer. To learn how to make a fitness plan that includes stairs, read on! Repeat until you get to the top and then do it again, this time leading with your left leg. Next, run up the stairs, then walk down. This is also a safer exercise than sprinting or jumping on stairs. Face the stairs with your left foot on the second step and your right leg behind you on the floor. Alternate legs, bringing your right knee to your right shoulder, then returning your foot to the floor. $183.18 $ 183. Learn from the experts with wikiHow Pro Videos. Unlock expert answers by supporting wikiHow, http://wellness.ucr.edu/Stair%20Workouts.pdf, http://www.bodybuilding.com/fun/givstrength1.htm, http://www.prevention.com/fitness/ultimate-stair-workout-chris-freytag, http://www.directlyfitness.com/store/calf-exercise-instructions-3/, http://www.cdc.gov/physicalactivity/basics/adults/, http://www.med.umich.edu/painresearch/patients/life.html, http://www.bodybuilding.com/fun/behar2.htm, consider supporting our work with a contribution to wikiHow. (A) Lift your right knee to your chest, then quickly step back to the starting position. Lower down until your nose is almost touching the stairs. See more ideas about stairs workout, exercise, workout. Going for more stairs than this will increase your risk of overstraining. Then, alternate between a few different exercises. 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. Before you begin, warm up with 5 minutes of squats and jumping jacks. Keep your back, legs, and feet straight and don't allow yourself to lean forward or backwards. This may only be for a few short minutes. Start by facing the stairs and placing your hands on the first or second step. Rise up on your toes as high as you can. There are 21 references cited in this article, which can be found at the bottom of the page. Brendon Rearick is a Personal Trainer, Strength Coach, Fitness Program Director, and co-founder of Certified Functional Strength Coach (CSFC), a fitness education company in the San Francisco Bay Area. This can help cut down on the overall time you're working out. Pressing down on your palms, lift your buttocks a bit off the step. (B) Step down to the floor with your left leg, positioning it behind your right, then do a … Yes. References. 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. Whatever exercises you choose to do, make sure to go slow so you don’t injure yourself. Wear a lightweight shoe to be light on your feet, says exercise physiologist Tom Holland, MS, CSCS. The second module of the course will be on how to use Autodesk Revit to build BIM models. The higher the stair you use to place your hands, the easier this exercise is. Keep one hand on the banister if balance is a concern. Focus on pulling yourself up the stairs using your right leg. Then restart with walking or stair jogging again for another few minutes. Step your right foot up two or three stairs. Stair lunges can be hard on your knees. Maybe start with five minutes of jogging up the stairs, one minute of sprints, five minutes of jogging and then resting for two minutes. You can also try stair hops by planting both feet on 1 stair, bending your knees slightly, and hopping up to the next stair. Fuse/Getty Images, Credit: That’s one rep. Do 12 without pausing. Stairs workouts are among the quickest, most accessible, and straightforward ways to get in shape, fast. {"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":"