The stairs workout: 5 fitness exercises for abdomen, buttocks and legs (BBB) for on the stairs

Time to stretch your legs, because we all get far too little exercise! Did you know that your stairs can also be used as a great piece of fitness equipment? Discover our 5 BBB exercises for the stairs and save yourself an expensive gym membership!

Hold onto the banister and place your toes on a step. Now push your heels down and then stand on the balls of your feet. Repeat this movement 20 times. This stair workout exercise is very simple and therefore ideal for beginners. If you do this exercise regularly, you’ll notice that your glutes are getting firmer and firmer.

Keep your back straight and tighten your abdominal and gluteal muscles. Let your arms hang loosely by your sides. Now place your right foot on the first step of the stairs, then bring your left foot up alongside it. Put your right foot back on the floor and do the same with your left. Perform this movement in quick succession, just as you would with step exercises at the gym.

You can also use the stairs to work the muscles on the sides of your legs. To do this, stand at the bottom of the stairs with your right side facing them. Place your right leg on the second step of the stairs and then next to your other foot on the floor. Repeat this 15 times. Then turn round and do the same with your left leg. You can perform this simple exercise in several sets of 15 side steps.

Jumping can help you burn a lot of calories and strengthen your leg muscles. Stand in front of the stairs with your feet shoulder-width apart. Hold your arms slightly in front of your body to help you keep your balance. Jump with both feet onto the first step, and then back down again. Advanced exercisers can do this exercise with their feet and knees together and their arms bent at their sides. You can also try jumping up to the second step. Be careful, and hold onto the banister if necessary for extra stability! We certainly don’t want you to lose your balance and fall down the stairs.

The very best exercise for burning fat from your bum and building your glutes is running up the stairs. Walk up and jog back down. The second time, run up the stairs two steps at a time to make the workout even more intense. Anyone who does this regularly for 15 minutes is sure to see the results on their bum!

An effective cool-down is essential after an intense workout to prevent muscle soreness and injuries. Stretching on the stairs is not only practical, but also easy to incorporate into your routine without any extra equipment. Here are a few exercises for your legs and back that you can do:

For the leg muscles:

• Sit on the bottom step with your back straight and your abdominal muscles engaged.
• Place your toes on the edge so that your heels can move freely.
• Slowly lower your heels until you feel a stretch in your calves, hold this position for a moment, then bring them back up.
• Repeat this exercise 5 to 10 times.

For the upper back muscles:

• Stand upright in front of the banister and hold onto a rail with both hands.
• Push your hips back whilst stretching your arms, and bend forwards with a straight back.
• Let the weight of your body stretch your back muscles.

Important tips:

• Keep breathing throughout the exercises; this helps to supply oxygen to the muscles.
  Listen to your body; feel the stretch, but don’t feel any pain.
  Vary your exercises to target different muscles.

Use your stairs as part of your workout and track how many steps you take, how many calories you burn and how fast you climb the stairs. With Smart Stairs, you can see just how healthy using your stairs is and break your personal records.

Make sure your staircase is sturdy enough for these exercises, particularly the banister and the steps. A staircase renovation will make your staircase much sturdier. Don’t forget the banister, so you can hold on securely during the exercises. Please get in touch with us; we’d be happy to visit you to discuss your staircase renovation.