Aerobic exercise involves moving your body so that your breathing and heart rates increase, circulating more oxygen throughout your body. Typically set to music, aerobics and step aerobics classes challenge your coordination. Understanding the steps involved, and practicing on your own, can help make your classes and workouts easier.
The A Step
One of the simplest aerobic moves is called the A step, which is done in four counts. You can perform this step with a bench or just the floor. With the step vertically oriented, stand to the lower left corner of the step. Shift your weight to your left foot and step up to the front of the step with your right foot. Bring your left foot up so it is also on the bench. Step down and back off the bench with the right foot, followed by the left. Repeat in the other direction. To practice without the bench, simply follow the same pattern on the floor.
Across the Top
Across the top is a fluid aerobics move that will take you across the bench in a horizontal motion. Turn your bench horizontally and stand to its left side. Step sideways onto the bench, placing your right foot in the middle. Bring your left foot up to meet the right. Move your right foot onto the floor to the right of the bench, and follow with your left foot. Repeat using the left foot as a lead in the opposite direction. Speed up the movement after you become comfortable with it.
Grapevine
Frequently done in a standard aerobics class or in front of your step, the grapevine is a classic movement done in four counts. Stand with your feet together, then step your right foot out to the right side. Shift all your weight to your right foot and bring the left foot behind your right. Shift your weight to your left foot and again step to the right with your right foot. Bring your left foot to meet the right. Repeat in the opposite direction using your left foot as the lead foot.
Charleston
Derived from the famous dance, the Charleston can be done with or without a step bench. Stand at an angle with your feet together. Step forward with your right foot, either onto the bench or just forward on the floor. Bring your left foot forward, tapping it on the ground, raising your knee up or kicking your leg forward. Step back with the left leg, and lunge back with the right so that it is behind the left foot. Repeat several times in one direction before performing the movement in the opposite direction, leading with the left foot.
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