Were you once a gym junkie who is now stuck at home? I remember after my first son was born I had a lot of weight to lose. It was that weight and my inability to get to the gym that helped inspire FITMOM. The truth is I really did not believe I could get a good workout unless in a gym. My all or nothing attitude yielded the latter results. I was unmotivated and depressed. Thinking I would be a overweight mom forever was an unmotivated viscous cycle.I was determined to find solutions. Almost 10 years later I have an amazing roster of exercises that can be done at home that are great for the ex-gym junkie that wants the UMMPH of a gym in her home. Here are some exercises that can be done with only a set of stairs or stairwell in an apartment! *(You should always consult your physician or caregiver before beginning this or any other exercise or programming. Do not do any of these exercises without permission from your physician )
Stairs Cardio Climb them, run them or even double up. Use stairs in this way to help you with cardio/strength interval training. For example why not try one minute of stairs followed by squats, lunges and push ups for one minute a piece. Keep it moving and you will see you will feel the burn.
Stair Strength
Stationary step ups: Stepping up and down on the bottom stair. You can do one leg at time to increase intensity.
Reverse Lunge : Facing away from the stairs place one leg behind you on the stair. Using the railing for balance begin lowering with the strength of your front leg. Ensure that your front knee DOES NOT travel past the front heel. By doing so you ensure your quadriceps ( the front of your upper leg) is doing the work rather than infringing on the knee joint which leads to inflammation and pain.
Stair Lunges : Increase the intensity by lunging as you step down.
Stair Chair Squat : Facing away from the stair sit back onto the bottom (advanced ) or second (beginner) stair. Any time you can squat to a seated position you get the benefit of retaining good form. This is an ideal squat for people who get sore knees as it keeps your form in check.
Jump Ups : Why run up when you can jump up each stair. Keep the knees soft and hold the rail for balance.
Jump Up and Downs : Standing at the bottom jump onto and off of the bottom stair repeatedly. Keep the knees soft to absorb both landings.
Push ups : Advanced: an angled push up placing your hand on the bottom stair. ( make sure your thumbs are in-line with your chest as you lower ) . To decrease intensity increase the angle by moving to a higher stair.
Triceps Dips : Flip it around. Placing your hands behind you on the bottom stair. Lift your bottom off and with your legs bent(beginner) or straight ( advanced) bend your arms to lower your body and straighten them and repeat.
Seated Knee Ups : Sit down on the stair and lean back on an angle. Lift both knees up to your chest (advanced ) or alternate one at a time ( beginner).
Side Step Ups : Climb the stairs sideways. This isolates one leg and engages the adducters ( inner thigh) better then the basic squatting position.
Stair Stretching
Stair Hamstring Stretch : Facing the stairs but standing on the ground place one leg on a stair high enough to feel some stretch. From there begin to straighten the leg. You can increase the stretch and increase the range shifting some into the lower back by leaning forward towards the leg.
Stair Calf Stretch :Standing facing on the stairs use one leg for support and place just the toe of the other foot on the stair edge. Press the heel to the floor. Try this with a bent and soft leg to shift emphasis of the stretch.
Hand Rail Chest Opener : Standing next to the rail grab it chest height with one hand. Keep the elbow soft and turn away from the railing while holding. Once you feel the stretch in your should and chest straighten the arm to shift the stretch into the bicep. Repeat on the other side.
Hand Rail Shoulder Release : Holding the railing with one hand sit back into a squat allowing the weight of your body to release and open the shoulder and middle back.
Reverse Lunge Quad Stretch : Standing at the bottom of the stairs face away. Step back placing one foot on the stair behind you. Squeeze the buttocks and stretch open the hip flexor. Then lower your body slowly like a lunge shifting the stretch in the thigh ( quadriceps).
You can find other great exercises like these ones that you can do at home in my book FITNEWMOM101 available at www.newmom101.com . These exercises are safe for but not exclusive too new moms. In fact there are many advance athletic options in the color exercise directory included. In addition you will find a 5 k and 10 k running plan and other sample workouts..enjoy.
Lift for life,
Andrea
Andrea Page is the founder of nationwide FITMOM www.fitmomfitness.com and the on line wellness support sister site www.newmom101.com She has successfully trained over 10, 000 women during pregnancy, postpartum and beyond.