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This is part five in our No Gym Required/Stair Workout series. We put all four exercises together in a flow with simple stepping in between to work the whole body and burn a bunch of calories.
In just two minutes, you can get a great workout right in your home. Stand in front of the stairs, and perform these movements:
- Lunges: alternate forward lunges, 10 each leg
- Incline Pushup: shoulders over hands, 10 reps
- Flutter Kicks: 10 reps each leg for 20 total
- Dips: 10 reps
Abs are really easy to work without equipment. Typically, we get down on the mat for crunches, leg lifts and planks. With this move, you don’t even have to get all the way down to the floor–just sit on your steps.
Work your way up to twenty reps of these flutter kicks, and shoot for a couple sets throughout the day. The Flutter Kick exercise has lots of great benefits:
- Strengthens core
- Firms thighs
- Improves posture
- Develops focus
- Works on balance
No time for leg day at the gym? No problem! These three moves you can do on your stairs are surprisingly challenging and effective:
- Split Lunges: work quads and glutes
- Side Lunges: firm inner thighs and hamstrings
- Step-Ups: strengthen and shape glutes
If you have the energy, go up and down the stairs in between each move for an even better workout.
It’s not often that the words “fun” and “exercise” appear in the same sentence. In fact, it’s quite possible that Pilates has never been described as fun before (especially by those taking my class). But this move always gets a laugh in class, partly because we feel silly doing it (especially when we roll back and find we aren’t able to get back up again) and partly because it brings out the kid in us. Rolling like a ball is a move kids will likely do more easily than adults, but it’s fun and effective for both.
We often have the best intentions of exercising during the day, but after working, cooking, driving kids to activities and cleaning, sometimes all we want to do is sink into the couch afterward. Fortunately, we can sneak in a few effective core moves in the car while we’re waiting for a latte at the drive-thru or parked outside school picking up the kids. These three Pilates moves have far-reaching benefits:
- develop core strength
- improve posture
- deepen breathing patterns
- cultivate postural awareness
- encourage healthy spinal alignment
Even a few minutes a day will benefit you. Give it a try!
Finding time to stretch can be hard in our busy lives.Here’s a good way to get yourself and your child a little more flexible, and it only takes a minute.
Personal training is a great way to speed up the workout results you want. Here are three things to expect to get the most out of your sessions.
Here’s a great move to strengthen your core. You can do it practically anywhere. Give it a go–it only takes a minute!