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Step up your weight loss game by using your staircase in these 4 ways

Published on:3 February 2021, 10:26am IST
If you are looking for some weight loss exercises, then there’s nothing better than a good old staircase workout. Here’s all you need to know.
Geetika Sachdev
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Stair climbing is the key to getting a fab body. Image courtesy: Shutterstock

Fitness is on everyone’s minds today. And while there are so many ways to lose weight, some prove to be very heavy on the pocket. Don’t be disappointed ladies, because we have for you certain workouts that are sure to melt that fat away, and make you look fab in no time. Walking is the favourite of most people, because it’s easy and convenient. But what if you want to rev up your workout? Well, there’s nothing better than using the good old staircase. 

A staircase workout not only helps you with weight loss, but strengthens your lower body like no other. It raises your heart rate, burns fat, strengthens your glutes, hamstrings, quadriceps and your core—much more than it would on a flat surface. So, trust us, all that huffing and puffing on the stairs is completely worth it. 

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To amp up your weight loss game, we have some amazing weight loss exercises that involve using the stairs and are also ideal for beginners. All you need is a staircase with about 15 steps! 

So, are you ready to learn all these weight loss exercises? Let’s go! 

1. Step by step

This is the first exercise and it’s surely going to warm you up, before you rev up the intensity of your workout. It’s simple—just climb up and down the stairs several times. You could start at a slower pace, and as your body gets comfortable, increase the speed to see best results. It won’t just crank up your heart rate, but will make sure your leg muscles are being worked out in the best way possible. You could practice it for 15 minutes a day, and once done, make sure you do some stretching exercises to keep your muscles ready for the next workout.

staircase workout
Take the stairs and test your health. Image courtesy: Shutterstock

To work your glutes a little more, skip every other stair as you go up. Press through your heel and squeeze your glutes, as you stand on the next step.

2. Varied pacing

Start off by climbing the stairs slowly, keeping your back and shoulders erect, and looking straight ahead. Then walk down, and repeat this at least three times. Now, let’s bring in an element of interval training—run up the stairs and then walk down. Put most of your weight on your heels, so that your glutes feel the burn, rather than your knees. Do this at least three times.

By doing this, you’ll burn more calories, because ladies this is a cardio plus strength training workout. Plus, calorie-burning won’t just happen when you exercise, but even long after you’re done!

3. Reverse lunge

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, and then quickly go back to the starting position. Next, step down to the floor with your left leg, position it behind your right, and then do a lunge. Step back up, lift your left knee to the chest, and return to the starting position. Do 12 reps, and then do 12 more reps on the other side.

4. Triceps stair dip

Sit on the edge of the second or third step and keep your arms on the sides. Press down your palms, and lift your butt a little off the step. Extend your legs, resting your heels on the floor. Slowly, begin lowering your rear by bending your arms at 90 degrees. Go back to the starting position, this can be counted as one repetition. Do 10 repetitions of this exercise to see results.

staircase workout
Staircase dips can make your arms stronger. Image courtesy: Shutterstock

These weight loss exercises are also great if you want to relieve lower back pain. Yes, it’s true. Research published in the Journal of Rehabilitation Research and Development shows that it was a useful tool to relieve low back pain, because it activates the glute muscles.

So ladies, all set to try out this fat-blasting staircase workout?

Geetika Sachdev Geetika Sachdev

An independent writer and journalist, Geetika loves sharp and fresh humour, just like her coffee! If not writing, you'll find her cafe-hopping and raiding the best book stores in town.