Step aerobics involve stepping onto a raised platform (four to 12 inches) at designated times, alternating legs.The continual raising and lowering of the body helps strengthen and tone the muscles of the lower legs. Step routines are generally performed with uptempo music to help keep and maintain a high energy level. A one-hour step class generally consists of a warm-up, peak aerobic period, body conditioning and stretches.
Warmup
Step 1
Stand in front of your step platform to begin the step class warm-up. Circle your right arm as you touch your right toe. Circle your left arm as you touch your left toe. Repeat for 8 counts.
Step 2
Prepare your body for the knee lift. Lift your knees one at a time and place your arms around each knee before letting it back down. Do this for 8 counts. Proceed with hamstring curls by curling your legs and circling both arms. Repeat 8 times.
Step 3
Lie on your back with your ankles and knees bent so only your heels are digging into the floor. Push on your heels and squeeze your buttocks. Gradually raise your hips from the floor while keeping your shoulders, hips and knees in a straight line Hold this position for 6 seconds. Lower your hips down to the floor. Rest for 10 seconds. Repeat the heel dig 8 times.
Aerobics & Conditioning
Step 1
Stand next to the step platform facing sideways as you prepare for turn steps. Step up on the platform with the right foot. Bring the left foot onto the step as you turn. Step off with the right foot. Bring the left foot down next to the right foot. Repeat this 8 times.
Step 2
Add arm movements to the turn step. Step on the platform with your right foot. Lift your right arm up and keep your left arm down. Bring your left foot onto the step as you turn. Bring the left arm up and keep your right arm down. Step off with right foot and bring the left foot down. Repeat 20 times.
Step 3
Move into the muscle conditioning portion of the step class. Position your hands shoulder-width apart on a bench as you prepare to perform triceps dips. Straighten your arms but allow for some flexibility in your elbows as you move your buttocks in front of the bench with your legs bent. Slowly lower your upper body down towards the floor. Gradually straighten your body to its starting position. Repeat for a period of two minutes.
Step 4
Slow down and relax as your one hour step exercise experience winds down. Stretch your body by bringing your left leg up high and holding it in position with your hands. Alternate this movement between your left and right leg to help decrease post-workout soreness and muscle fatigue.
Tips and Warnings
- If you take a step aerobics class, the step platforms will most likely be provided.
Things You'll Need
- Step platform
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