Using an Exercise Step

Ready? And step, and step, and one, and two.  Is that what you think of when you think of an exercise step?  The truth is with the evolution of the fitness industry we have come a long way from step aerobics.  There is so much more you can do with this small piece of equipment.  Probably more than you would ever think of.  As a traveling personal trainer the step is one of my most portable and useful tools.  Here are just a few lower and upper body exercises you can do today! 

            Let’s start with one of my personal favorites.  I call this the side squat/full squat.  Start with one foot on the step one foot on the ground, standing parallel to the step.  Place your hands straight out in front of you.  With your bottom out and you back slightly curved squat down until your leg that is on the ground is at a 90 degree angle.  Step up onto the step and do a full squat.  Repeat the side squat on the other leg.  That is one rep, work your way up to 3 sets of 15 reps.

            More of a modification than a whole new exercise, you can use the step to go deeper with your lunges.  To perform this exercise you need to have one foot firmly on the step and one foot on the ground facing perpendicular to the step.  With your arms at your side and your back straight you want to drop your back knee straight down.  Really focus on that back knee dropping straight and all the way to the ground. Watch your front leg to make sure the knee does not extend past the toes of the front foot.

            How about we move on to an upper body exercise?  By putting your hands on the step and feet on the ground you are able to do an incline pushup by keeping your entire body straight and slowly lowering your chest to the step then pushing yourself back up.  Again you want to work your way up to 3 sets of 15 reps.  By flipping around and placing your feet on the step and hands on the ground you can do a decline push up.  Keeping your boy straight lower your chest as close to the ground as you can, then push yourself back up.  Both of these exercises target different fibers in the pectoralis muscles.

            Last let’s look at abdominal exercises.  One of my favorites to do with my clients is planks.  To perform this exercise, place your toes on the step with your forearms on the ground.  Straighten your body just like you would with a push up and hold this position.  Start by trying to hold this position for 30 seconds and work up your sets and time from there.  This is a great exercise to target your entire core.

            These are five of literally hundreds of exercises and modifications you can do with a step.  Many of these exercises can be done with only body weight.  The best part is they are cost effective.  I think I paid $30 for my Gold’s Gym step at Wal-Mart.  I use it with almost all my clients and it is still in great condition.  With a little guidance you can get the results you want with one space saving, inexpensive, piece of equipment.