No time to go to the gym, but would you like to keep moving? Then do this simple, but effective 20-minute workout that only requires a staircase. No stairs in the house? Then use the porch stairs or the stairs in the park a bit further - works just as well!
– Place your hands shoulder-width apart on a towel on the first, second, or third step of the stairs. Extend your legs behind you and stand in a high plank. Keep your body in a straight line from your head to your heels.
– Bend your arms at a 45-degree angle and lower your chest until it is just above the floor.
– Exhale, push off from the floor and return to your starting position.
– Use the towel to slide down the step and slide your hands closer together (just over 10 inches apart).
– Bend your elbows again and lower your chest to just above the floor.
– Exhale and push yourself back to a high plank.
Number of reps:7
– Stand at the bottom of your stairs
– Climb the stairs foot by foot
– Are you on top? Then go back down again.
Number of reps:Once up and down is one rep, do 5
– Stand a few steps from the bottom of your stairs facing away from the stairs
– Plant your left foot in the ground, lift your right leg and place it on the second step (or whatever feels right for you depending on your hip mobility).
– Bend your left leg to a 90 degree angle. Make sure your knee doesn't go past your toes.
– Keep your weight on your left leg and return to the starting position
Number of reps:15 on each leg
– Start again at the bottom of the stairs
– Walk all the way up the stairs and then back down for one rep
Number of reps:2
– Stand at the bottom of the stairs
– Step with your right foot on the first or second step (depending on your height). Straighten your right leg and let your left leg dangle behind you.
– Step back down the stairs and step back up with your right leg.
– Try to get back in your step-up as soon as possible for the best effect
Number of reps:10 on each leg
Time for another stair-up-stairs-down round!
Number of reps:1
– Stand with your feet hip-width apart with a towel under your right foot.
– Shift your weight onto your left leg, bend your knee to 90 degrees and extend your right leg at the same time. With the towel under your foot, move to the right with your toes forward and slightly out.
– Keep your weight on your left leg and begin to straighten your left knee.
– Keep your right leg straight in the air and come up until your left leg is straight.
– Begin bending your left knee with your weight still on your left leg.
– Bring your right leg back along your body via the towel on the floor and bend your knee until your leg is slightly above the floor.
– Stop with your right foot a bit away from your left foot
– Straighten your left knee and return your right foot to your starting position.
Number of reps:10 per leg
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Source:Livestrong.com
