Did you celebrate National Take the Stairs Day this month? If not, it isn't too late! We curated these three (easy) ways that you can use the stairs... beyond simply walking up and down them! Stairs represent a great opportunity for both strengthening muscles and getting some cardio. Remember to exercise caution when using stairs so that you don't fall.
Ready for the exercises? Here we go!
1. Calf Raise:
This classic move will get your calves fired up in no time! Begin at the bottom step with your toes on the stairs and your heels hanging off the edge. Be sure that you have enough of your foot on the stairs for bearing. Slowly lower your heels toward the ground, getting a deep stretch throughout your calves (A). Return to flat, and then slowly raise your heel toward the ceiling, feeling those calves and working your leg (B)! Complete 5 reps of 15.
2. Mountain Climbers:
Mountain climbers will have your abs working overtime. Begin in a push up position with your feet on the ground and your hands on the 2nd or 3rd stair- whichever is more comfortable (C). Bring your knee toward your chest and then return to flat (D). Repeat with your opposite knee. Continue for 3 reps of 10.
3. Triceps Dip:
Lastly, give your arms a great workout using triceps dips! Start in a reverse plank position with your feet on the floor and your knees either bent or straight (E). Your hands will be on the first or second stair- whichever is more comfortable- elbows facing away from your body. Slowly bend your elbows and dip your behind toward the ground (F) and then return to straight arms. Repeat for a total of 3 reps of 10.
Ready to get out there and make use of your closest staircase? The best part is- no gym is required! As with all exercise routines, be sure to check with your doctor that this is right for you. All exercises are "try at your own risk", Schneider Family Chiropractic is not responsible for any injuries sustained while completing these exercises.