4 WAYS TO LOSE WEIGHT BY USING THE STAIR CASE
1. Step by step
This is the first exercise and it’s surely going to warm you up, before you rev up the intensity of your workout. It’s simple—just climb up and down the stairs several times. You could start at a slower pace, and as your body gets comfortable, increase the speed to see best results. It won’t just crank up your heart rate, but will make sure your leg muscles are being worked out in the best way possible. You could practice it for 15 minutes a day, and once done, make sure you do some stretching exercises to keep your muscles ready for the next workout.
To work your glutes a little more, skip every other stair as you go up. Press through your heel and squeeze your glutes, as you stand on the next step.
2. Varied pacing
Start off by climbing the stairs slowly, keeping your back and shoulders erect, and looking straight ahead. Then walk down, and repeat this at least three times. Now, let’s bring in an element of interval training—run up the stairs and then walk down. Put most of your weight on your heels, so that your glutes feel the burn, rather than your knees. Do this at least three times.
By doing this, you’ll burn more calories, because ladies this is a cardio plus strength training workout. Plus, calorie-burning won’t just happen when you exercise, but even long after you’re done!
3. Reverse lunge
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, and then quickly go back to the starting position. Next, step down to the floor with your left leg, position it behind your right, and then do a lunge. Step back up, lift your left knee to the chest, and return to the starting position. Do 12 reps, and then do 12 more reps on the other side.
4. Triceps Stair Dips
Sit on the edge of the second or third step and keep your arms on the sides. Press down your palms, and lift your butt a little off the step. Extend your legs, resting your heels on the floor. Slowly, begin lowering your rear by bending your arms at 90 degrees. Go back to the starting position, this can be counted as one repetition. Do 10 repetitions of this exercise to see results.