Friday, July 3, 2020 | ePaper

Stair workout: Exercises you can do at every staircase you find

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Weekend Plus Desk :
In today’s time when work occupies most of our time, taking out time for our health becomes a task. We cannot even take out a few minutes to exercise on our own, forget about going especially to a gym. If you too are a busy bee and find it difficult to find time to exercise, then this is the right place for you. We come across several staircases every day, but do you know they can be used to implement a workout routine?
Climbing stairs will not only tone your leg muscles but will also aid in increasing blood circulation. Here are a few simple stair exercises than anyone can do!
Stair lunges
For this exercise, face the stairs and keep your right foot on the stair step. Move your left leg backward and bend it downwards while keeping your balance. Keep both your hands on your waist and take a deep breath. Bend down and release your breath. While lowering yourself make sure that your left leg is straight, and knees are not bent. Repeat the same 12 times with alternate legs. Lunges not only tone your hamstring and calf muscles but will also help in maintaining your balance.
Stair dip
The most effective exercise to tone your upper arms is stair dips. Stand with your back towards the stairs and lower yourself to rest both your hands on the stair step. Keep your legs straight with your ankles on the ground. Now lower yourself further while bending your elbows and come back up.
This exercise can be done for 30 seconds and repeated for 3 sets at once. Stair dips not only builds the triceps but also helps in strengthening the shoulder joints.
Stair sprint
If you want to lose extra kilos speedily, then stair sprint is the most suitable for you. The easiest yet the hardest of all, stair sprint involves several muscles such as quadriceps, hamstrings and calves. Just star from the bottom of the staircase and run all the way up, one stair at a time. Once you reach the last step, turn around and run downstairs. Repeat the same for the next 1-2 minutes and complete 3 sets at least for a more effective workout.
Sakter steps
Best suited for giving your muscles a stretch, skater steps workout will give your weight loss routine a boost. Just stand with your legs shoulders apart and place your left leg on the left extreme end of the second step. Now climb up and place you right leg on the right extreme corner of the stair. Make sure you leave two stairs in between as you climb up.
This exercise can be repeated for 2-3 minutes. Though an easy workout but skater steps will leave you panting in no time. Though climbing stairs is a simple task but one must always be careful while at it. Mind each step and have a good grip on the stairs.
Just try including the above-mentioned exercise while you climb stairs and see how quickly you lose those extra kilos. n

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