We are constantly occupied, with little time to chew our food to weekday sleep deprivation. So who has the time to go to the gym? If this sounds like your life, it is about time you plan your day productively and get your priorities right. Fitness is not about lifting oodles of weight in the gym; your fitness journey can begin and flourish right in the comfort of your home. Start by dedicating 15 minutes of your day towards the welfare of your body and health. Fitness expert and Nike elevated trainer Shwetambari Shetty shares with us what you can probably call the easiest way to stay fit.
One of the common tools in your house that can be used to give your sedentary lifestyle a fitness overhaul is the stairs. “Stair climbing is easy to build as a habit. It improves cardiovascular fitness and is more powerful than walking, as climbing needs more effort and with more effort there comes more benefits. If one is unable to do the recommended 30 minutes of daily physical activity, you can climb stairs at different times of the day – at home or at your workplace. The ultimate result? Improved stamina, better strength and a healthier you,” noted Shwetambari.
Follow these 5 easy staircase exercises and feel the difference!
1. Step-Up to Reverse Lunges
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. Now, 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 up, left knee to chest, and return to the starting position. Do 12 reps, 12 more on the other side.
Watch the video to understand the drill better.
2. Triceps Stair Dip
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.)
Now, 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 and walk down. Do 10 more dips.
3. Skater Steps
Stand on the floor facing the stairs. Place your left foot on the far-left end of the second step. 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 calorie burn, swing your arms and engage your abdominal muscles as you go. After reaching the top, walk back down. That’s one rep. Do one more.
4. The Mountain Climber
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). Bring your left knee to your left shoulder; return your foot to the floor. Alternate legs, bringing your right knee to your right shoulder returning your foot to the floor. That’s one rep. Do 12 without pausing. It is almost like you are running in place.
(Also Read: How to Increase Stamina for Running)
5. Squat Jumps
Facing the stairs, hop up with both feet and land in a squat. Hold for two counts then jump up to next step.
And you thought working out at home is a piece of cake? We bet you will feel exhilarated and out of breath after you do these workouts diligently. Watch this space for more effective workout routines that you can easily do at home.