You may have seen raised platforms at your gym and wondered what sorts of exercises you should do with them. Such a simple device as a raised platform has more than one purpose. While many people use them only for step exercises, you can use a raised platform for almost any exercise for which you find it helpful.
Background
You can find raised platforms at most gyms. Aerobics classes often use raised platforms as an integral component of their workouts. You may encounter different types of raised platforms: 4-inch raised platforms are intended for beginners, whereas higher 10-inch platforms provide more leverage for more advanced exercisers. You can also stack platforms to reach a desired specific height. You may also encounter a variation on the raised platform called a box. A box is a hollow metal platform that is typically taller than the plastic raised platforms that you normally encounter.
Step Exercises
Step exercises are the most common types of exercise that people do with a raised platform. Step exercises allow you to get your heart and breathing rate up while working out your glutes, quads and hamstrings. You can perform many variations of step exercises, but the most basic consists of simply jumping off a raised platform with one leg. Stand in front of a raised platform and place one foot on the platform as if you were stepping up a stair. Keep the knee of your bent leg behind your toes. Keep your posture straight and explosively jump off your leg that is on the platform. Bring your feet to the same height in midair. Land on the platform with the middle of your feet while pushing your hips backward slightly to help absorb the shock.
Incline Push-ups
You can use a raised platform to change your leverage to target different muscle groups and add variation to your aerobic routine. Push-ups done at any angle primarily target muscles in your chest, shoulders and arms. However, if you do push-ups with your arms on a raised platform, you use more of your body per push-up. You can also do push-ups with your feet on a raised platform and your arms on the floor to put more emphasis on your shoulder muscles. Using a raised platform for push-ups can add variety to your routine. Instead of aiming to do 100 regular push-ups, try 35 regular push-ups, 35 with your hands on a platform and 35 with your feet on the platform.
Over-Unders
You can also get creative with a raised platform and use it as an obstacle for exercises. Lateral over-unders consist of making two stacks of raised platforms with an obstacle such as a broom handle placed across them. The stacks should come up to the top of your calf. Stand with your right leg closest to the broomstick. Hold your hands in front of your stomach with your elbows bent. Shift your weight to your left leg while lifting your right leg in the air and bending at your hips. Bring your right foot over the broomstick while staying balanced on your left leg. Shift your weight to your right side and place your right foot on the ground. Then balance on your right leg while you bring your left foot over. Step to the right with your right foot so your feet are far apart. Perform a side lunge by bending your right knee and shifting your weight to the right before pushing yourself back up.
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