With the gyms closed, it may seem impossible to get a good workout in. The good news is that a simple flight of stairs can help you perform some of the same exercises you would do at the gym. In this video, Dr Malik illustrates six of his favourite stair workouts.
1. Decline Push-up: The decline pushup is a variation of the basic pushup. It’s done with your feet on an elevated surface, which puts your body at a downward angle. When you do pushups in this position, you work more of your upper pectoral muscles and front shoulders.
2. Incline Push-up: An incline pushup is an elevated form of a traditional pushup. Your upper body is elevated with an exercise box or other piece of equipment. You may find incline pushups to be a step up from your normal routine.
3. Tricep Dips: Tricep dips can be performed on parallel bars at your gym or even on a playground. You hold your entire body weight up with your arms extended and feet hovering over the floor, ankles crossed. Lower your body until your elbows reach a 90-degree angle before returning to your starting position.
4. Knee Step-ups: Step up on the stair with your left leg, swinging your arms as you do so. Take your right knee and raise it in front of you, into the air. Step down with your right leg. Repeat exercise with the other leg. Keeping alternating sides.
5. Bulgarian Split-squat: The Bulgarian split squat is a version of a single-leg squat where the back leg is elevated on a stair or a sturdy chair. As a single-leg, unilateral squat, the exercise places a greater focus on the quadriceps than other, similar lower-body compound movements. It also requires a lot of balance and coordination, which increases the level of core and upper body engagement required to maintain proper form.
6. Calf Raises: Stand on a step so your heel can drop lower than the rest of your foot at the bottom of the movement. This provides a greater range of motion in your calf during the exercise. You can hold dumbbells to make this variation tougher, but it can be tricky to keep your balance when holding dumbbells that are too heavy.
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