Climbing stairs can enable you to burn up 300 calories per 30 minutes.
Are you ready for your post baby weight loss programme? Just find any stairs close by you such as the ones in the park, foot bridges, shopping centers, and then practise the following exercises. These exercises can assist in burn up 300 calories per 30 minutes.
Practise twice or three times a week. Before any performance is done, you should do warming-up exercise by walking up and descending the stairs within five minutes, and then practise the three following sets of exercises combined with one cardiovascular exercise before each.
Have one minute break after two sets. For the cardiovascular exercise, just walk up and down the stairs within three minutes. When walking up, treadle with the whole feet, not with toes down the steps of the stairs while transfer your weight on the heels to tighten the gluteal muscles and protect your knees.
5 Climbing stairs Activities to lose weight after pregnancy for Mom:
Stand erect with your feet paralleled and more than hip-width apart. Take a large step with your left foot towards the final step of the stairs; bend the knee so that the left thigh is paralleled to the floor while the right leg is extended behind you and let the foot touch the ground.
Slowly transfer your weight to the left leg, exhale when you treadle the left leg down. Pull your right thigh forwards so that it is paralleled to the floor. Set yourself back to the first position. Repeat from ten to fifteen times. Then practise with the other leg.
This exercise has a great impact on your legs and buttock.
Stand with the left side forwards the stairs, and your feet are paralleled and more than hip-width apart. Step your left leg on the final step of the stairs with the knee bent while the right leg is extended behind you and the foot touches the ground. Stretch both hands in front of you, and both palms touch. Slowly twist your torso forwards the stairs.
Then transfer your body weight to the left leg, exhale when you treadle the left leg down and slowly extend the leg. Pull your right thigh forwards so that it is paralleled to the ground. Slowly twist the torso forwards the opposite side of the stairs. Set yourself back to the first position and repeat from ten to fifteen times. Then change the leg.
This exercise is good for your thighs, back, and
Start with the left side forwards the stairs and your left hand on the third step of the stairs while both feet are on the ground. Stretch your right hand above your head and tighten the abdominal and gluteal muscles.
Exhale when you pull your right hand forwards the left knee as pushing the hips backwards and transferring your weight on both legs with the toes forwards the stairs. Set yourself back to the first position and repeat ten or fifteen times. Change the leg and repeat.
The exercise affects positively your stomach and back.
Get yourself ready with the back forwards the stairs, looking up the sky. Stretch both arms with the hands touch the second step. Then tighten your shoulder and push the body up so that you can set youself in a straight line parallel to the stairs. Inhale when you put the hips down and bend the elbows. Exhale when pushing the body up again while tightening the biceps. Practise ten ỏ fifteen times.
This exercise is good for the biceps and the back.
Start with your feet apart, bend yourself forward so that your legs extended and hands put on the third step of the stairs. Inhale while pulling the right leg forwards with the knee bent and turning the body to the left. Exhale when you kick backwards to turn the body to the right.
Keep the legs extended while kicking. Set yourself back to the first position and repeat 20 times. In the last practice, keep your right leg extended behind you and practise the left leg swing ten times. Raise the leg higher for each time. Do the same for the other leg.
This exercise has a great impact on your buttock, arms and stomach.