Working on your glutes and slimming your legs with simply your stairs at home is straightforward. All you need is a step, which can be from any staircase around you (even a little step, for example, in front of your bathroom or kitchen will work).
Elena Mauri, a trainer at the Aspria Harbour Club, suggests this workout to help you achieve the perfect toned legs and glutes from your home.
What equipment do you need? All you really need are some stairs or any elevation that can be used as a step.
5 Exercises To Tone Your Glutes at Home
What Are The Best Techniques To Follow?
Among the exercises you can try right at home using stairs, the “step exercise” is a great start, alternating between your right and left foot. Step up with one foot and step down with the other, then vice versa.
Another of Elena Mauri’s favorite are lunges: “Position yourself about half a meter away from the stairs and place one foot on the lowest step. Proceed with a forward lunge, and be extremely careful when returning to the initial position, keeping your back and hips straight and exerting force on your glutes”.
For those who want to challenge not only their bodies but also their coordination, you can try cross steps.
“This activity involves climbing the stairs by crossing one foot in front of the other. If the exercise seems too easy, you can climb two steps at a time, or, for the more daring, try three.”
For those more experienced, there’s also the option of going up and down the stairs with both feet, jumping.
“This exercise is a great way to work your glutes and quadriceps, but remember to cushion the jump with slightly bent legs and use your arms to maintain balance. Finally, there’s running, or rather, increasing the pace of going up and down as if you were running, but only when you feel ready to do so.”
What Results Can You Expect?
“The primary benefit of this aerobic activity is undoubtedly toning. Legs and glutes are the main areas of focus, but the benefits don’t stop there. Climbing stairs is incredibly useful for cardio-respiratory fitness and can help increase your strength and endurance. Furthermore, the stairs workout aids in weight loss, calorie burning, cellulite reduction, and improved cardiovascular health.”
How Often Should You Train?
Elena’s advice is to practice this workout at least 3 times per week. This should allow you to visibly tone your legs and glutes and reduce body fat within a month or two.
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Photo from Unsplash by Liel Ann & Bruno Nascimento
