Climbing stairs has excellent health benefits. This aerobic exercise improves the cardiovascular part and lung capacity, generating resistance and strength in some parts of the body, often challenging to work in the gym. Here we teach you the stair climbing exercise routine to tone glutes, legs and other parts of the body.
Stair Climbing Exercise Routine
Exercise 1: Warm Up And Rhythm
Go up and down the stairs twice, walking or trotting slowly to warm the body and activate those muscles that have been asleep for a long time. Depending on how you feel, repeat each exercise 2 times and, if you have higher resistance, up to 5 times. Do not forget to take water with you and stop if you feel you can not make it anymore.
Exercise 2: Climb Two Steps At A Time
It is almost like a children’s game, and all you have to do is climb the stairs two by two according to your rhythm and being careful not to trip. In this case, you can do it running or walking, because in the same way you will be doing the activity and exhausting the caloric index.
Exercise 3: Jump The Stairs
Stand in front of the stairs with your feet apart, bend your knees slightly and start jumping on each of the steps, while you have your arms in front. That way, you’ll be working your quadriceps and glutes. Remember to do between 2 and 3 repetitions, depending on your condition. When you finish, stretch to relieve the muscles and not cause pain.
Exercise 4: Walking The Stairs
Walking the stairs is also good. Keep in mind that many times people go up or down the stairs in precise situations so that the requirement will depend on the desire. However, walking them at a rapid pace and repeatedly works for our purposes.
Exercise 5: Climb On Your Side
This exercise is easy because you will not have to run. Now, you will have to climb the stairs from the right side of the body, going up foot by foot, until you join them on a step. If the steps are too narrow and you are doing the exercise very fast, you could lose your balance. So it is advisable to maintain an intermediate speed that allows you to execute the exercise well, free of accidents.
Exercise 6: Push Ups
The stairs are excellent support for doing push ups, while you support the palms of the hands on the floor. In this way, you will work another essential part of the body: shoulders, triceps, and pectorals. The position according to the angle makes this exercise easy and less painful. It is recommended to do 20 push-ups 3 times.
Exercise 7: Go Down The Stairs At Your Own Pace
The stairs were not made to climb them. There is another sports option, little recurring, but very useful for the legs: jumping down or walking fast each step. This activity works the calves, and it is also a pleasant moment to rest and relax the muscles.
Exercise 8: Climbing With One Leg
This exercise has a higher difficulty since it involves climbing each rung with only one leg. Ideally, do it alternately, and at least 10 repetitions for each leg.
Exercise 9: Climb With Kickback (Glutes)
Climbing the stairs kicking back, helps to strengthen the buttocks. In that sense, you must step on a step with your foot, keep yourself and with the opposite leg kick back. Although it is a strenuous exercise, the results in the lower part of the body are surprising.
Exercise 10: Bottom With Arms On Stairs
As we have said, the stairs have great potential that we can take advantage of to carry out multiple exercises. Therefore, making funds in it is nothing strange and will help us to improve the upper part of our body, specifically the arms and shoulders.
Here, we must stand on our backs and support our hands on the steps, bringing our arms back and stretching our legs. Then, we will begin to bend the elbows and lower the pelvis until almost touching the ground. In this way, we will complete an exercise routine for different parts of the body and thus stay fit.
Benefits Of Stair Climbing Exercise Routine
Climbing the stairs is not something that many people do unless the elevator is outside service. When we are not accustomed, and we make a steep walk, our breathing accelerates, and we get tired quickly. However, with a bit of perseverance and purpose, we can get the rhythm and the benefits of the activity, without forgetting the reasons why we do it:
- To improve our health.
- Abandon sedentary lifestyle.
- Perform an easy and free exercise.
- Benefit the mind and body, accompanied by a balanced diet.
- Abandon the excesses that often limit us to work for and for us.