7 challenging stair exercises for weight loss you must try!

Stair climbing is one of the most easy and effective exercises that can be easily done at home. Try these 7 stair exercises for weight loss.
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Exercising on the stairs is one of the easiest ways to lose weight! Image courtesy: Adobe Stock
Aayushi Gupta Published: 15 May 2024, 12:00 pm IST

From swimming and cycling to dancing and skipping rope, these workouts are not just about getting fit and shedding pounds. These workouts are known to keep you engaged, reducing the risk of getting bored with your daily routine. In case you are feeling less motivated to follow your fitness routine, we have something fresh for you. Stair exercises! Sure, you might already be familiar with using stairs for a workout, but there’s more to it than just climbing up and down the steps. So, here are some interesting and effective stair exercises for weight loss and to promote better health.

Stair exercises for weight loss

Here are 7 most effective stair exercises that you may perform to lose weight and strengthen your lower body:

1. Stair squats

“Stair squats effectively target your quadriceps, hamstrings, and glutes while also providing a cardiovascular boost,” explains fitness expert Sonia Bakshi.

Here’s how to perform it:

  • Stand at the bottom, facing the stairs, with your feet shoulder-width apart.
  • Lower your body into a squat position, keeping your chest up and your knees behind your toes.
  • As you rise from the squat, step up on the first stair, leading with your right foot, then follow with your left.
  • You may also jump with both legs and then squat to add variations to this exercise.
  • Step down to the starting position and repeat.

2. Stair running

Stair running or stair climbing is a high-intensity exercise that elevates your heart rate and burns calories quickly. Hence, this exercise can enhance cardiovascular endurance, strengthen your leg muscles, and significantly contribute to weight loss when performed regularly.

Here’s how to perform it:

  • Simply sprint up the stairs, focusing on driving your knees upward and maintaining a quick pace.
  • Once you reach the top, carefully come back to the starting position and repeat for several rounds.
Climbing stairs is good for heart health. Image courtesy: Adobe Stock

3. Stair lunges

Lunges on the staircase are great strength training exercises that target your quadriceps, hamstrings, and glutes while also engaging your core. “This is an excellent exercise to cut down on fat and tone your lower body,” says Bakshi.

Here’s how to perform it:

  • Stand at the bottom of the stairs and take a large step forward with your right foot, placing it firmly on the second or third stair.
  • Lower your body into a lunge position, ensuring that your right knee is directly above your ankle and your left knee is hovering just above the ground.
  • Push through your right heel to return to the starting position, then repeat the movement with your left foot.

Also read: Simple and healthy: Walking down the stairs can be a good workout too

4. Stair push-ups

Stair push-ups strengthen your chest, shoulders, and triceps, while also engaging your core, helping to reduce weight.

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Here’s how to perform it:

  • Begin in a push-up position with your hands placed shoulder-width apart on the edge of the bottom stair.
  • Make sure your body forms a straight line from your head to your heels.
  • Lower your chest towards the stairs, keeping your elbows close to your body, then push back up to the starting position.

5. Stair dips

Stair dips are one of the most effective and intense exercises that can help strengthen your triceps and shoulders. Moreover, it can help tone and strengthen the upper body.

Here’s how to perform it:

  • Sit on the edge of the bottom stair with your hands placed beside your hips and your fingers holding the edge of the stair.
  • Extend your legs out in front of you and keep your hips forward off the stairs.
  • Lower your body towards the ground by bending your elbows, then push through your palms to return to the starting position.

6. Stair jumps

Stair jumps are a plyometric exercise that boosts power in your leg muscles while also increasing your cardiovascular fitness.

Here’s how to perform it:

  • Stand at the bottom of the stairs with your feet hip-width apart.
  • Bend your knees and swing your arms back, then jump up on the first stair, landing softly with your knees slightly bent.
  • Immediately jump down to the starting position and repeat for several repetitions.
Try this stair jump exercise to shed some pounds. Image courtesy: Adobe Stock

7. Stair calf raises

Stair calf raises target the calf muscles and improves balance and coordination in your body. “It may not directly help with weight loss but it can help with calorie burn,” explains Bakshi.

Here’s how to perform it:

  • Stand on the edge of the bottom stair with the balls of your feet positioned on the edge and your heels hanging off.
  • Slowly lower your heels towards the ground, then press through the balls of your feet to rise, lifting your heels as high as possible.
  • Hold this top position for a moment, then lower your feet and repeat for several repetitions.

3 things to be careful about when performing stair workout

When engaging in stair exercises, it is essential to prioritise safety to prevent injuries. Here are some key things to be mindful of:

1. Make sure you always start with a proper warm-up exercises to prepare your muscles and joints for the workout, reducing the risk of strains or sprains
2. Maintain proper posture throughout the exercises, keeping your back straight and your core engaged, to reduce the risk of back injuries.
3. Ensure each step is sturdy to avoid slips or falls. Pay attention to where you place your feet to maintain stability.

By practicing cautio, you can enjoy the benefits of stair exercises to the fullest. Also, do not forget to check with your healthcare provider if its safe to make changes to your workout routine.

Aayushi Gupta

Aayushi Gupta is a health writer with a special interest in trends related to diet, fitness, beauty and intimate health. With around 2 years of experience in the wellness industry, she is connected to leading experts and doctors to provide our readers with factually correct information. ...Read More

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