A step is a long, hard plastic training tool that is also known as an aerobic step. This tool can be used by itself, or you can stack multiple steps on top of each other to increase the challenge. Exercises on the step improve your balance while simultaneously working your muscles.
Aerobics
A basic aerobic exercise is the step-up. Stand behind the step with your feet together and alternate stepping onto the step and off with both feet. To turn this into a strength training exercise for your glutes and thighs, stack multiple steps on top of each other, hold dumbbells at your sides and step on and off in a slow and steady fashion.
Push-Ups
Push-ups, which are body resistance exercises, work muscles in the chest, shoulders and arms. Doing these on the floor mainly targets the middle of the chest and by using the step, you change the focus on your muscles. To place more emphasis on your upper chest, place your feet together on the step, hands shoulder-width apart on the floor and fully extend your arms as you lift your hips and tighten your core. Keeping your back straight, lower your chest to the floor and push back up. To target your lower chest, place your hands on the step and feet on the floor.
Lateral Exercises
Uneven lateral hops and lateral hurdle jumps are plyometric exercises that are performed explosively. With both exercises, all of your lower body muscles get targeted as well as your cardiovascular system. To do uneven lateral hops, place your right foot on the step and left foot on the floor shoulder-width away. Bend your knees slightly, hop in the air laterally to your right and quickly shift your feet so your left lands on the step and your right lands on the floor shoulder-width away. Lower yourself into a squat, hop the other direction and continue to alternate back and forth.
To do lateral hurdle jumps, place your feet together and stand with the step on your right side. Lower yourself into a slight squat and jump laterally over it. As soon as you land, perform another slight squat, and leap back to the other side. Alternate back and forth in a fast motion.
To increase the challenge with both of these exercises, stack multiple steps on top of each other.
Calf Raises
Calf raises work the upper and lower calf muscles. To do these, place the step behind a chair, position the balls of your feet on the edge of the step and lightly grasp the backrest with your hands. Slowly lower your heels toward the ground, hold for a second, then lift up onto your tiptoes by contracting your calves and hold for another second. Alternate up and down for a set of repetitions.
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