Fitness Mantra: Hit the stairs instead of the gym

Stair exercises offer you the best cardio and strength training without spending that extra buck on the gym membership. Here are a few staircase exercises for you to try:

Single-Leg Hop:  Facing a railing, stand with the right leg on second step from bottom. Holding the rail for balance, bend the left knee so that the left foot is next to the right calf. With soft knees, hop down one step, then hop back up. Do 5 reps, switch sides repeatedly.

Step-up and down lunges: Stand at the bottom of the stairs and raise your left foot on to the second step. Push off with your left foot in a jump and lift your right knee to your chest. Land at the bottom of the stairs, with both legs firmly on the floor. Raise your right foot on to the second step. Repeat five more reps on each side.

Triceps Stair Dip: Sit on the edge of the second step with your arms at your sides, legs straight and the heels toughing the bottom of the stairs. Place your palms on the third step and, pressing down, lift your buttocks a bit off the step. Extend your legs and bend your legs at 90 degrees. Now, slowly lower your buttocks back to the second stairs. Do 10 more dips.

Toe Tap: Lie face-up at the top of the stairs with your buttocks at the edge of the landing. Lift your legs and bend them to 90 degrees. Place your hands lightly behind your ears. Now, keeping that position, lower your legs and allow them to tap the step below them. Do 10 reps. 

Plank with knees: Start in plank position at the bottom of the stairs with palms on the first step. Using your core, bring your right knee inwards and touch it on your left elbow. Lower the right leg back to the star position and bring your left knee inwards and touch it on your right elbow. Do 10 reps on each side.

The Mountain Climber: Facing the stairs, place your hands on the second step with your arms pressed to your sides, legs extended behind you. Bring your left knee to your left shoulder; return your foot to the floor. Bringing your right knee to your right shoulder; return your foot to the floor. Do 12 reps. 

Squat Jumps: Facing the stairs, drop into a squat so the thighs are parallel to the floor. Immediately extend the knees and hips to jump up onto the next step. Land back with both feet and drop down into the squat position to repeat. Do 10 reps.