Chennai
But there’s a way around it and you can easily squeeze in a 15-minute cardio session in your routine. Most of us have access to staircases in and around where we live. So, why not try a few stair workouts that you can easily finish in 15 minutes.
Climbing stairs
It’s a great form of cardio exercise. You can start by going up and down the stairs. Later, set a goal of climbing and going down a certain number of stairs. The setting of goals can also depend upon time and speed. While climbing stairs, you work against gravity lifting your entire body. This strengthens your leg muscles making it a rather strenuous exercise.
Stair pushups
Start on the bottom of the stairs without taking a step. Slowly ease yourself over the stairs by firmly placing your hands on a step. Your hands should be directly under your shoulders. This way you will feel your core muscles working. Inhale and bend your elbows. Lower your body until your chest is just above the stairs. Exhale while straightening your arms and raising your body back to the starting position. Keep your neck and back in a neutral position. Make sure you do not put a lot of strain.
Stair lunges
This is a normal lunge but with the help of stairs. Start by moving your left leg back to rest on a step. Next, inhale while bending the knees and lowering the body. Come back to the standing position and repeat the same with the other leg. You can do the same in a set of 5 and 10. You can also do a stair lungeand pushup combo.
Crab walk
Start at the base of the stairs and keep your legs below you. Keep your legs apart at shoulder distance. Now, spread your arms behind you on the top step. Slowly raise your hips off the ground, tightening your glute muscles as you do so. Begin crawling up the steps by moving your opposite arm and leg backwards at the same time to the next step.
Stair hops
This exercise requires you to jump the stairs with both the legs. You can either keep your feet shoulder-width apart or keep both the feet together and hop. Maintain soft knees (slightly bent knees) and swing your arms backward. Hop up the stairs and then come down walking.
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