{"id":9593,"date":"2020-04-18T06:00:30","date_gmt":"2020-04-18T06:00:30","guid":{"rendered":"https:\/\/www.healthysuppliesshop.com\/?p=9593"},"modified":"2020-04-17T06:09:42","modified_gmt":"2020-04-17T06:09:42","slug":"how-to-exercise-correct-way-using-just-your-staircase-at-home","status":"publish","type":"post","link":"https:\/\/www.healthysuppliesshop.com\/2020\/04\/18\/how-to-exercise-correct-way-using-just-your-staircase-at-home\/","title":{"rendered":"How To Exercise Correct Way Using Just Staircase At Home"},"content":{"rendered":"

Many of us don’t have a full gym at home.<\/span><\/p>\n

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Although we still can to go out and exercise – one walk or run per day – many of us are choosing not to, or are unable to.<\/p>\n

That means we’re all going to have to find a way to stay fit without leaving our own homes.<\/p>\n

Thankfully, if you’ve got a staircase at home, you’ve got yourself a valuable piece of fitness equipment.<\/p>\n

And for those of you who live in an apartment or bungalow, you can perform most of these exercises using a step, stool, or even a chair if you’re careful.<\/p>\n

Here are a few tips to build yourself a challenging workout using only your stairs and your bodyweight.<\/p>\n

Always take care when performing these exercises, particularly if you have problems with your knees, and stop if you feel light-headed or unsure.<\/p>\n

Calf raises<\/h4>\n

Stand on the very bottom step, facing upwards as though you were ascending.<\/p>\n

Take a firm grip of the bannister, and edge your heels out beyond the edge of the step so that you are standing on the balls of your feet.<\/p>\n

Slowly, with control, raise onto your tiptoes, then lower back down so that your heels drop and you feel a nice stretch along the calves.<\/p>\n

Perform ten repetitions, then rest, and do two more sets.<\/p>\n

It’s a great way to strengthen and shape the calves, but also to improve ankle health and stability.<\/p>\n

Get climbing<\/h4>\n

Climbing up flights of stairs is hard<\/em> – that’s why there are entire machines in gyms dedicated to walking up them.<\/p>\n

It’s great for cardiovascular health and endurance and can burn more calories than even jogging.<\/p>\n

It’s also a good habit to build for when you go back to work, so that you’ll never need to use the lift again.<\/p>\n

As before, why not walk up and down ten times, take a minute rest, and repeat.<\/p>\n

Step ups<\/h4>\n

Step ups are a great compound lower body exercise, utilising the strength in your quads, glutes, hamstrings and calves all at once.<\/p>\n

It’s pretty simple – just put one foot two steps up, then drive through the heel to bring your other foot alongside.<\/p>\n

You can either walk all the way up the stairs, two at a time, in this way (go slowly, push through the heel, and squeeze your glute at the top of each movement), or just work one leg at a time to really feel the burn.<\/p>\n

For an added glute burn, drive your non-standing knee up to hip height as you push through your standing leg.<\/p>\n

Elevated push-ups<\/h4>\n

Not everyone can execute a full push-up with proper form – it’s an exercise that requires chest, shoulder, arm and core strength and a lot of practice.<\/p>\n

You could perform them down on your knees, or you can make the most of your stairs to work on them.<\/p>\n

Standing on the floor at the bottom of your staircase, rest your hands on the edge of a step that puts them at around the same height and width as your ribcage.<\/p>\n

Then slowly lower down into a push-up (try not to hit your face on the step above), pause, and push back up to your starting position.<\/p>\n

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