Burn off the calories and work up a sweat by doing step aerobics, a choreographed routine of stepping up and down on a platform. First-time step participants should start with a low riser and concentrate on the footwork. Research the movements and their names so you don't get confused by the myriad of terms used by the instructor to describe the fast-paced steps the class is doing.
Basics
The most basic part of a step routine is the aptly named "basic." The instructor will tell you if it's a "right basic" or a "left basic," which refers to which foot leads. For a right basic, step up on the platform with your right foot followed by your left foot. Step down with your right foot first, then follow with your left foot. Some step classes will begin with a step-touch. Take a step out to one side and bring the other foot in to touch it, and then step to the other side. Step-touches are transitional steps.
A V-step requires you to make a wide step up on the platform so your foot (either left or right, depending on what the instructor chooses) is almost at the edge and then step the other foot up widely so it's almost touching the other edge of the platform. Step back down with the first foot to the middle of the floor, followed by the second foot.
Leg Movements
The core of step aerobics lies in the choreographed leg and foot movements. Some common steps include knee lifts, hamstring curls, as well as repeaters. When doing a knee lift, step with one foot up on the platform and lift the opposite knee to hip level. A right knee would mean you step up to the right side of the platform with your left foot and lift your right knee. A hamstring curl is similar, but instead of lifting your knee, bend your knee so the heel is brought up to your rear until there is tension in the hamstring muscle, according to Kirtland Community College. A repeater is any step routine where one move, such as a knee lift or a hamstring curl, is repeated, typically three times.
Over the Bench
Some aerobics moves require you to step on alternating sides of the platform (also called the bench). A "straddle down" is where you are standing on the top of the bench, and you use one foot to step down on each side, so you are "straddling" the step. Finish the move by returning both feet to the top of the step. An "over the bench" movement begins with the side of your body toward the platform. Step up with the foot closest to the bench and follow it with the other foot, and then step down on the other side of the platform.
Arm Movements
Arm circles start with your arms down. Lift both arms at the same time, circling over your head in a clockwise movement, and returning them to the starting position. This movement often coincides with the "over-the-bench" step movement. Double side out arms start with your elbows bent and lifted up so the arms are in line with your shoulders with your hands palm down next to your chest. Extend both arms out the sides, keeping your elbows lifted. Return the arms back to the starting position.
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