Looking to start getting fit from home can get you wondering what to do first, few peoples first time choices are stair workouts for beginners, but consider these options that might initially cost you a pretty penny.
A lot of us fall into the trap of buying lots of expensive gym equipment for our home if we decide we would rather work out there than actually visiting a gym.
Floor mats, weights, running machines etc. to name a few, and then there is all of the space it takes up.
But there is a cheaper alternative to start.
None of that is needed if you have access to a staircase! If you have a look on YouTube and type in “Stair Workouts for Beginners” it will bring up thousands of results. That’s because lots of people are sharing the secret that all you need for serious strength training and cardio workout is a staircase that a lot of us have in our homes. If you watch some of those videos it will give you great ideas for how you can use your stairs for exercise.
Here are a few to start you off:
Use the Bottom Step:
The easiest and most common way is to make use of the bottom step. Similar to step aerobics, you can use the bottom step in an up and down running motion. If you stand with your feet shoulder width apart in front of the first step, place your left foot onto the first step, then your right foot onto the first step. Bring your left foot back to the starting position and repeat increasing your speed as you go. A slow running speed is good and should be completed for around 3-5 minutes.
Try an Inclined Push up:
An inclined press is basically a push up but harder. At the bottom of the stairs, place your feet onto the second step. This is going to make the push up harder as your feet are elevated. Put your hands and palms down at the foot of the landing and complete as many inclined push-ups as you can.
Go for a Knee Bend:
Stand at the bottom of the stairs keep your left foot on the floor. Reach up to the edge of the 3rd step with your right foot and lean forward with your knee bent as far as you can go. Stay in that position for a moment and then return. 10-15 repetitions of this is enough with each leg.
Choose a Tougher Ab Cunch:
Lay down on the floor at the base of your stairs and place your heels on the 2nd step. Put your hands behind your head and slowly raise your back off of the floor. Tense your abs, pause for a moment and then slowly lay back on the floor. 3 sets of 10-15 repetitions is enough for you to really feel the burn in your belly as your core is being worked. This exercise adds a lot more resistance than the normal sit-up or crunch.
If you live somewhere that doesn’t have stairs don’t let that put you off, you can always make yourself some alternatives like solid boxes, low stools or even pick up a cheap second hand stepper from your local thrift shop.