7 Stair Exercises to Lose Weight

From swimming to cycling, dancing to jumping rope, these workouts aren’t just about getting fit and losing weight. These workouts are known to keep you engaged, reducing the risk of getting bored with your daily routine. In case you’re feeling less motivated to stick to your fitness routine, we’ve got something new for you. Staircase workouts! Sure, you might already be familiar with using stairs for a workout, but there’s more to it than just going up and down the stairs. So, here are some interesting and effective stairway exercises to lose weight and promote better health.

Stair Exercises To Lose Weight

Here are the 7 most effective stair exercises to lose weight and strengthen your lower body:

1. Stair Squats

“Stair squats effectively work your quads, hamstrings, and glutes, while also providing a cardiovascular boost,” explains fitness expert Sonia Bakshi.

Here’s how to do it:

• Stand low, facing the stairs, with your feet shoulder-width apart.
• Lower your body into a squat position, keeping your chest lifted and your knees behind your toes.
• As you rise from the squat, step up to the first step, starting with your right foot and then moving to your left.
• To add variation to this exercise, you can also jump with both legs and then squat down.
• Return to the starting position and repeat.

2. Running up the stairs

Stair running or stair climbing is a high-intensity exercise that increases your heart rate and burns calories quickly. Therefore, this exercise can improve cardiovascular endurance, strengthen leg muscles, and significantly contribute to weight loss if done regularly.

Here’s how to do it:

• Simply walk up the stairs at a brisk pace, focusing on pushing your knees up and maintaining a fast pace.
• Once you reach the top, carefully return to the starting position and repeat for several rounds.

3. Stair Lunges

Stair lunges are a great strength-training exercise that targets your quads, hamstrings, and glutes while also engaging your core. “This is a great exercise for burning fat and toning your lower body,” says Bakshi.

Here’s how to do it:

• Stand at the bottom of the stairs and take a large step forward with your right foot, placing it firmly on the second or third step.
• Lower your body into a lunge position, making sure your right knee is directly over your ankle and your left knee is just above the ground.
• Push off with your right heel to return to the starting position, then repeat the movement with your left foot.

Read also: Simple and healthy: even walking down the stairs can be a good workout

4. Push-ups on the stairs

Stair push-ups strengthen your chest, shoulders and triceps, while also engaging your core and helping you reduce weight.

Here’s how to do it:

• Start in a push-up position with your hands shoulder-width apart, resting on the edge of the lowest step.
• Make sure your body forms a straight line from your head to your heels.
• Lower your chest toward the stairs, keeping your elbows close to your body, then push back up to the starting position.

5. Inclined stairs

Stair Dips are one of the most effective and intense exercises that can help strengthen your triceps and shoulders. They can also help tone and strengthen your upper body.

Here’s how to do it:

• Sit on the edge of the lowest step, with your hands at your sides and your fingers holding the edge of the step.
• Extend your legs in front of you and keep your hips forward as you step down the stairs.
• Lower your body toward the floor by bending your elbows, then push through your palms to return to the starting position.

6. Jumping on stairs

Stair jumps are a plyometric exercise that increases the power of your leg muscles while improving cardiovascular fitness.

Here’s how to do it:

• Stand at the bottom of the stairs with your feet hip-width apart.
• Bend your knees and reach your arms back, then jump onto the first step, landing softly with your knees slightly bent.
• Immediately jump back to the starting position and repeat the exercise for several repetitions.

7. Calf raises on stairs

Stair calf raises target the calf muscles and improve balance and coordination throughout the body. “They may not directly help you lose weight, but they can help you burn calories,” Bakshi explains.

Here’s how to do it:

• Position yourself on the edge of the lowest step, with your toes resting on the edge and your heels dangling.
• Slowly lower your heels toward the floor, then push up through your toes to lift them up, lifting your heels as high as you can.
• Hold this position for a moment, then lower your feet and repeat for several repetitions.

3 Things to Watch Out For When Doing Stair Training

When performing stair exercises, it is essential to prioritize safety to prevent injuries. Here are some key things to keep in mind:

1. Make sure you always start with proper warm-up exercises to prepare your muscles and joints for training, reducing the risk of strains or sprains.
2. Maintain correct posture during exercises, keeping your back straight and your core engaged, to reduce the risk of back injuries.
3. Make sure each step is sturdy to prevent slipping or falling. Be careful where you step to maintain stability.

By practicing caution, you can get the most out of stair exercises. Also, don’t forget to consult with your doctor to see if it’s safe to make any changes to your exercise routine.