Step aerobic exercises give you a low-impact cardiovascular workout. Using a step during your workout improves your coordination and agility. The height of the step controls the level of difficulty of step aerobics. Beginners should use a lower step height, while those who are more advanced can step onto a higher platform. Adding arm movements while stepping raises your heart rate and increases the intensity of the workout.
The V-Step
The most basic aerobic step exercise is the V-step. Begin the V-step by marching in place in front of the step; keep your feet close together. Step up onto the far-left side of the platform with your left foot, keep your left foot in place as you step onto the far-right side of the platform with your right foot. Step back onto the floor with your left foot and then your right foot, landing with your feet close together.
The Knee-Up
The knee-up is an easy-to-do step exercise. Stand in front of the step, feet close together. Step up onto the platform with your right foot and raise your left knee toward your chest. Keep your right foot on the platform as you lower the left knee as you return your left foot on the floor. Step off the platform with your right foot and return to the starting position. Maintain a constant motion as you alternate knees and feet.
The Backward Lunge
Using a step for backward lunges give your legs a thorough workout. Begin the exercise by standing in the middle of the step, feet shoulder-width apart. Lean slightly forward as you bend your left knee and extend your right leg behind you as step down you lower your right foot to the floor. Don't let your left knee go past your toes. Bring your right foot back onto the step. Repeat the lunge on the right side.
Buttock Lifts
Tone and firm your backside by doing buttock lifts. Stand in front of your step with your feet close together. Step onto the platform with your left foot as you extend your right leg behind you. Slowly lift the right leg and squeeze your buttock muscles. Alternate sides as you step and lift. The lifting motion is small and should be controlled; don't thrust your leg upward as you lift. Reduce the risk of injury to your back by keeping your abdominal muscles tight as you do this move.
Curls
Strengthen and tone the backs of your thighs by doing curls during your step work out. Begin the exercise by standing on the floor in front of your step. As you step up onto the platform with your left foot, bend your right knee and bring your right heel toward your buttock. Straighten your right leg as you return the right foot to the floor. Repeat on the other side.
Member Comments