If you want to stay fit and shape your body, don’t look for complicated tutorials or intensive fitness programs. You can simply do these exercises in ten minutes and actually use the stairs that you have at home; these will help you to get excellent results in two weeks.
A quick full body workout can be done at home and all you need is your stairs.
There is no better apparatus to exercise with than your body weight and the stairs are a great aid for cardio workouts.
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This quick workout will work all parts of your body, so you don’t have any more excuses. Please warm up and stretch very well before starting, to avoid muscle pain after workout.
1- Side stairs
Just go up and down the stairs sideways, try to move your arms and do it as fast as you can. Do this 3 times.
2- Step up + knee flexion
You have to go up the step with one foot, at the same time that you raise the opposite knee and alternate the movement. Do this 20 times.
Raise one leg to the second step of the staircase, the other one leave it down and bend it until it almost touches the floor, alternating both legs. Do 20 repetitions.
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Climb to the top of the stairs and descend step by step with slow, controlled movements, using your arms to balance your weight. Do this 2 times.
5- Frog Squat
Go up step by step by step with small jumps keeping the squat position, go down as low as you can as when you do a deep squat. Do this 2 times and don’t forget to squeeze your gluteus well on the way up.
Sit on one of the steps and support your arms, your body should be as if you were forming a letter V, just support your buttocks. Bring your legs together and stretch and return them without leaning your back. Do this 20 times.
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Stand as if you were going to sit on the first step of the stairs and rest your hands on the second step; now lift your gluteus and leave it in the air, go up and down without touching the step. Do this 20 times.
Rest your hands on the second step of the stairs and get into a plank position, lower your body completely by tightening your abdomen and bending your elbows, spread your legs apart for more control. Do this 20 times.