This slimming stair routine is a total-body workout and takes just 5 minutes, so it's perfect for busy weekdays. All you need to do this simple circuit is one step, which means you can do these moves anytime and anywhere!
Try to do each of these exercises for one full minute at your own speed and tempo. Remember, the form and control you maintain is what makes these moves effective, not how many repetitions you can complete in each of those minutes.
1. Front Tricep Dips
Sit at the edge of the step with your feet joined at the heels and your toes turned out at 45-degree angles. Grip the step with your hands, and press yourself up so your arms are long, elbows facing back. Lean backward to engage your core, and be sure to maintain a slight bend in your arms. Now, carefully bend your arms and lower your butt until it hovers just above the ground, scooping your core and keeping your feet turned out to engage your inner thighs. Make sure the work is in your arms—you shouldn't feel strain in your neck and shoulders. Push back up to starting position, and repeat. If you need to modify this move, simply make your range of motion smaller.
2. Lunge Pulses
[description]Bring one foot on top of the step, then bend the knee so it's directly over the middle of the foot in line with the ankle. Reach the other leg behind you; plant your toes, lift the heel, and bend the knee so it's directly under and parallel to your hip in perfect lunge position. You can either hold here or add little pulses down and up. As you pulse, make sure you don't lean forward and try not to lose your balance. Stay low in your lunge to get the most out of this move.
description]3. Double Leg Reach
Sit on the edge of the step, gripping it with your hands, and bring both of your legs up into a tabletop position. Keeping your torso tall and hands pressed firmly into the step, lift and extend the legs without sinking into your lower back. Hold onto your calves or ankles if you need assistance (I needed a little extra help with this one—it's hard!). Squeeze your legs together the whole time to work your inner thighs. For a bigger challenge, try reaching one arm out in front of you as you move through your leg reach, then switch.
4. Leg Pull Down
Bring both hands on top of the step and find plank position. If this is painful for your wrists, feel free to lower onto your forearms. Make sure your legs are hip-distance apart and shoulders are over wrists. Lift one leg up and reach it long behind you without collapsing in the lower back. Return to plank, then repeat on the other leg. Continue alternating legs, and keep your core strong the whole time. Try not to rock back and forth.
5. Leg Pull Up
Turn over and grip the step, fingers pointed in toward you, to assume a reverse plank position. Keep your hips lifted and chest open, and make sure your wrists, elbows, and shoulders are all in line. Push into the step to keep your body lifted and strong. Engage your core and lift one leg up high, making sure your other hip doesn't shift or drop. Return to starting position, then repeat on the other leg. If this is too hard for you, leave the legs on the floor and just press up through the arms.
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