5 must-try aerobic step exercises for health

5 must-try aerobic step exercises for health


Step aerobics is a fast-paced, high-intensity workout that helps you lose weight and stay fit. Here are some of the best aerobic step exercises to maintain overall health.

Whether you are looking for an exercise routine to help you lose weight or keep diseases at bay, aerobic step exercises are a great way to achieve it. Aerobic workout is an effective way that help you lose weight and increase lung capacity along with raising your heart rate. Additionally, including it in your workout routine can boost your metabolism and help restore your body’s natural rhythm and functionality. So, what are you waiting for? Let’s explore the top aerobic step exercises that can help you stay fit and healthy.

What are aerobic step exercises?

Aerobic step exercises are a form of cardiovascular workout that involves using an elevated platform or step to perform various rhythmic movements. It typically combines elements of traditional aerobics with strength training and can be done with or without added resistance like dumbbells or bodyweight exercises.

Aerobic step exercises
Aerobic step exercises can help you lose weight. Image courtesy: Adobe stock

What are the benefits of aerobic step exercises?

Here are a few benefits of aerobic step exercises to help you realise why they should be a part of your everyday regimen.

1. Improves cardiovascular health

Aerobic step exercises is a good cardiovascular exercise that helps strengthen your heart. This fitness equipment makes it possible to work out at low impact, which is good for your heart. Regular aerobic stepper workouts also aid in weight loss, which lowers blood pressure and keeps your overall heart health in check, says Fitness Coach Yash Agarwal.

2. Strengthens your muscles

Aerobic step exercises also help to tone and build every muscle in your body, especially in your lower body, including your thighs, calves, and butt.

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3. Enhances your overall fitness

Step aerobics provides all the benefits of a high-intensity cardio workout. The best part is that you may make use of all these advantages without putting too much stress on your joints. Therefore, by burning fat and strengthening your heart, you can enhance your overall fitness by engaging in aerobic step exercises. Moreover, step aerobics aids in the management of diabetes and blood pressure.

4. Increases flexibility and strength

Aerobic step exercises improve flexibility and strength by focusing on your upper body, legs, and core. Plus, these workouts enhance your agility, balance, and coordination.

5 best aerobic step exercises to boost overall health

Here are some of the best aerobic step exercises as explained by the expert.

1. Aerobic stepper up and down

  • Begin in a plank posture with your hands placed on the stepper.
  • Now, place your right hand on the step by moving it slowly, and then bring your left hand on the step.
  • Return your right hand to the floor. Proceed in the same manner with the left hand, returning it to the ground.
  • Walk your left and right hands up and down the step as you continue.
  • Perform 3 sets of ten repetitions.

2. Mountain climbers

  • Get into the plank position. Balance your weight equally on your hands and toes.
  • Put your hands on the stepper. Your head should be erect, your back should be flat, your abs should be tight, and your hands should be shoulder-width apart.
  • Bring your right knee as close to your chest as you can and pull back.
  • Keep alternating the legs.
  • Continue running your knees in and out as quickly and as far as you can.
  • Don’t forget to breathe rhythmically while constantly shifting your legs

3. Step-ups

  • Stand on the floor with both feet on either side of the step.
  • With the knee slightly out, place your foot on the stepper.
  • Drive up into your heel as you tuck your ribs and squeeze your butt.
  • Lean your chest forward and stand tall, reaching back to the floor. This will assist in bringing the body’s weight into balance.
  • Drag your foot against the stepper on the way back to gain stability.
  • Do this several times over.

4. Lateral step-ups

  • Stand on the floor at the stepper’s short end. The stepper should remain on your left side.
  • Keeping your right foot on the ground, place your left foot on the stepper and jump to get your right foot up.
  • Now, bring your left foot back to the ground and your right foot to the ground at the same time.
  • Repeat the movement and do some repetitions before repeating on the other side.
  • Continue doing this exercise, gradually picking up the pace.
  • Execute 3 sets of 15 repetitions.
lateral step aerobic
Do lateral step ups daily to keep your health in check. Image courtesy: Adobe stock

5. Raised glute bridge

  • Lie flat on the floor, and place your feet on the long end of the stepper.
  • Put your hands on the ground with your elbows at your sides.
  • Ensure that your glutes are as near to the step as you can.
  • Lift your pelvis towards the ceiling by pressing your feet down.
  • Return your hips to their initial position.
  • Perform several repetitions.

Tips to keep in mind

  • Start with a low step height and gradually increase as you become more comfortable and confident.
  • Maintain proper form throughout the exercises, keeping your core engaged and your movements controlled.
  • Pay attention to your breathing, you should inhale as you prepare for a movement and exhale as you execute it.
  • Ensure that you’re wearing proper footwear and a stable step platform to prevent accidents or injuries.

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