In the days and weeks that follow childbirth, you might feel anxious to get moving so you can lose baby weight and tone your muscles. Before beginning any type of exercise, make sure you consult your doctor. If going to the gym isn’t quite your thing or something you’re ready to do as a result of having your baby to look after, then consider doing various stair workouts to work your entire body. These four stair exercises designed by Erica Ziel, creator of Knocked-Up Fitness can conveniently be done on any staircase — whether you’re at the park enjoying a walk with your baby in their stroller or at home trying to kill time during your baby’s nap.
1. The running lunge
This exercise will strengthen your legs and glutes. Face the staircase in a lunge stance, then place your left leg on the bottom stair and your right leg bent behind you. Shift your weight to your left leg and exhale as you press up to straighten your left leg while bringing your right thigh forward. Return to the starting position and do between 10 and 15 reps. Repeat with your right leg to complete a full set.
This exercise works your back, obliques, and outer thighs. Begin in a lunge stance with your left side on the same side as the staircase. Place your left foot on the bottom stair and your right foot just behind you on the landing. Put your palms together and twist your upper body toward the stairs. Then, shift your weight to your left foot and exhale while you straighten your left leg. Bring your right thigh parallel to the ground and twist your upper body away from the staircase. Return to the starting position and do between 10 and 15 reps, then repeat on the other side to complete a full set.
3. Side planks
This exercise will strengthen your back and core. Place your left hand on the third stair and keep your feet on the landing. Raise your right arm, engage your abs, and squeeze your glutes in a side-plank position. Exhale as you bring your right arm around to the front of your body, and twist toward your left knee while putting your hips over your heels and shift your weight into your feet. Return to the starting position and do between five and 10 reps on each side to complete a full set.
4. Reverse plank dips
This reverse-plank exercise will work both your back and triceps. Begin in an upside-down plank with your body facing up. Your hands should be placed on the second stair, your shoulders pulled together and drawn away from your ears, and your body in a straight line. Inhale as you lower your hips and bend your elbows, then exhale as you press up while squeezing your triceps. Do between 10 and 15 reps of this exercise for a full set.
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