A stairway to fitness


We’re all looking for new and innovative ways to keep fit and healthy and, given the current circumstances, you’ll be pleased to know the answer is rather close to home!


The famous American author and war veteran, Zig Ziglar, once said: “There is no elevator to success, you have to take the stairs.” Sure enough, if getting into shape is a goal of yours, zigzagging up your staircase is a great place to start.


We’ve rounded up eight simple exercises to get you moving below. But first, remember to wear appropriate, non-slip shoes.


Every others


Start at the bottom and take the stairs two at a time to get your heart rate pumping. Carry on for 30 seconds, rest for 30 seconds, then repeat again.


Mountain climbers


Face the stairs and place your hands on the second or third step, whatever feels comfortable but challenging, to assume a high plank position. Alternate moving each knee upward toward your chest. Repeat for 30 seconds at a generous pace, rest for 30 seconds and repeat.


Note: Keep your torso stationery and neck straight.


Side squat with leg lift


Stand with your feet parallel to the stairs (so the right side is closest). Place your right foot on the most comfortable step and lower yourself into a squat position. Keep your weight here as you lift your left leg to come up level with your right before lowering down again. Repeat 10 times and then switch to your left foot.


Lunges


Facing away from the stairs, stand with your feet shoulder-distance apart. Move your right leg backward to rest on the most comfortable step. Inhale, bend your knees and lower your body. Exhale, extend your legs and return to a standing position.


Tip: Your front knee should be over the center of your front foot. Don’t let it bend beyond your toes.


Calf raises


Hold onto a wall or handrail for support and stand on your tiptoes on the first step. Press down into your toes to lift your heels and slowly lower down. Repeat for 30 seconds.


Elevated push-ups


Place your hands on the ground and your feet on the first or second step to get into a declining push-up position. Keep your elbows in line with your rib cage and slowly lower your body down and up. Repeat for 10 reps.


Note: For beginners, this can also be done the other way round – put your feet on the ground and hands on the step.


Triceps dips


Stand at the bottom of the stairs and face away from them. Place your hands on the edge of the bottom or second step and extend your legs out slightly in front. With your weight on your arms, lower your body down by bending your elbows until your upper arm is parallel to the ground. Extend your elbow and return to the starting position. Repeat 10 times, take a 30 second break and repeat again.


Step ups


Place your right leg on the step that sits at knee height. Push through your heel and bring your left foot to meet your right, then back down again. Repeat 10 times before switching legs. Repeat 3 times.


Challenge: See if you can add a kickback in – lift your leg behind you before you bring it to meet your other foot, squeezing the glute in the process.


Rupert and Mark had a go at trying some of the exercises above, with a few outtakes like the below in between!

Disclaimer: This blog offers simple exercises that are designed for general purposes only and should not be used as a substitute for professional advice. Whilst we do our best to ensure this information is accurate, we are not professionals (in health and fitness, anyway!) You should consult with your health care professional prior to adopting any new type of strenuous exercise as circumstances will vary from person to person. You should assume full responsibility for any injuries or damages that may incur as a result of the exercises contained in this blog.