- Stair exercises modeling buttocks
- 1. Classic squat
- 2. Squat to the side
- 3. Quarter squat
- 4. Squat with leg abduction back
- 5. Box squat jumps
- 6. Push-ups on the steps (additional exercise)
- Increase the difficulty of the exercises
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These exercises on the stairs are an executioner for the buttocks! Firming, sculpting, burning and slimming - thanks to them you will achieve satisfactory results after just 2 weeks. Check out a staircase exercise kit that will make your buttocks on fire and your thighs plump and sculpted. The author of the training plan is trainer Monika LeFelic.
Stair exercisesis a great way to model your buttocks and thighs. By exercising on the steps, you engage the gluteal muscles to work to a much greater extent. And if you also increase the pace of exercise, you will also burn excess fat from your thighs.
See a set of exercises on the stairs, thanks to which you will carve your bottom and get rid of cellulite. The author of the training plan is Movement Expert functional trainer Monika Le Felic (facebook.com/ulicznasalagimnastyczna/) .
Stair exercises modeling buttocks
We do sit-ups next to the steps. Each exercise is repeated 30 seconds per 15 seconds off or 45 seconds per 20 seconds off (advanced level) in 3 series.
Check how to do the individual exercises that make up the training.
1. Classic squat
Place your feet shoulder-width apart, stretch your arms in front of you, push your hips back strongly and squat until your thighs and calves are at a right angle. Keep your backs straight!
2. Squat to the side
Make a lunge with your right leg to the side, shift your weight to the side leg, bend your right knee, force your bottom back strongly, then straighten your leg and return to a standing position. Repeat the exercise alternately from side to side.
3. Quarter squat
In other words: walking sideways on the steps or crab walk (walking sideways on the steps). This is a classic squat, but we only go down to a quarter, pushing the bottom back strongly, and we go sideways up the steps in a quarter-squat.
4. Squat with leg abduction back
First, do the classic squat in which there is a right angle between the thigh and the calf. Return to a standing position and then stretch one leg back. Repeat the exercise from side to side.
5. Box squat jumps
Place your feet shoulder-width apart,point your fingers outward. Performing a squat (the pupa must be below the knee line), make a swing - move your hands forward, jump onto the step, straighten your legs. Dynamics is what counts in this exercise! The sequence is as follows: squat, swing and squat jump, straighten. This way we jump to the next steps.
6. Push-ups on the steps (additional exercise)
In the basic version, lower the torso by bending the elbows to a right angle. For advanced users - the chest should completely touch the ground.
Increase the difficulty of the exercises
Perform an entire set of exercises with a mini-band rubber that provides additional resistance, helps to engage your deep abs and, of course, your gluteal muscles and mediocre muscles. Thanks to this, you will feel your buttocks work harder during training and you will accelerate the effects of exercises by subjecting the muscles to constant tension.