1. Spot Training Using Stationary Step ups
While you use your legs for a number of exercises and most sports, you often pay very little attention to spot training. A good exercise routine will isolate the legs to give them a little added workout. The stationary step up is one of those exercises that can be done most anywhere, as part of a regular workout regimen or a various times throughout the day.
2. Take the First Step
Use a stationary platform that is about the size of a regular step on a stairway. This exercise can also be done on the first step of a stairs if you find yourself with some time to kill and see some steps nearby. If you are new to this movement, don't try it with a step higher than about four to six inches. Higher steps can be added as you strengthen and tone the leg muscles, but may cause an injury such as a groin pull or ligament pull if you try to step too high in the beginning.
3. Step Into Action
Place one foot up on the step and use that leg to pull your whole body up. Do not push off with the foot that is still on the floor; it will defeat the resistance you want to achieve. Maintain a straight back while pulling up. Keep your arms at your sides so you are not tempted to use them as helpers in any way to give you more momentum.
4. Back it Down
Step back down slowly with the same foot that you used to step up. Try to place it on the ground before bringing the other foot down beside it. Repeat the process with the other leg. Up, then down. Set a pace that you can maintain for a period of time. Remain steady with your stepping instead of stopping between steps. You can even build up a little cardio while doing this stationary stepping workout.
5. Step up Your Workout
Increase the level of the stationary step exercise after you have built up the leg muscles and have no trouble maintaining balance on a regular size step. Use an increasingly higher platform to progress. Eventually, your leg should be able to extend to about thigh high and you should be able to lift your body without injury. You also can increase the speed of your stepping to get a better workout.
Member Comments