While gyming is an excellent solution for weight loss, body toning and fitness, it is not necessarily the best or the most economical. If you are able to locate a staircase, then it becomes possible to perform some very effective exercises at almost zero cost. All one needs to ensure is that one is properly dressed in comfortable and loose fitting clothes. Starting with sprints, going through the regimen of heel raises, lunges, curls on the staircase will help you take your first few steps towards ultimate fitness.
Stair sprints
One of the simplest and best ways to tone up your body completely is to do the stair sprints. This is a cardio exercise which means that it will help burn the fat and slim you down. That apart, it will tone up the muscles of the calves, thighs and feet. Run or jog up and down the stairs for one complete minute. The elderly can choose to walk instead. Choose a pace that is not overwhelming. At the same time, however, ensure that the pace is challenging enough for you. Take a break for about 10 seconds. Do this exercise for about 15 minutes daily. Inhale and exhale through your nose for better stamina. Please note that this exercise is not recommended for those who have asthma and other breathing difficulties. In case of any doubt, consult your physician before proceeding.
Heel raises
Here is a special exercise for toning your calf muscles in a manner that many pay for it in gyms. The heel raise can be done by anybody and is not an exerting exercise at all. Stand on the lowest step with your heels hanging over. You should be standing only on the front halves of your feet. Compress your abdomen and/or clench your buttocks to gain balance. If necessary, hold on to the rails. Take a deep breath and lower your heels as low as possible from the step. Exhale and raise your heels slowly, as much as possible, by rolling up the balls of your feet. You should be standing almost entirely on your toes. Do this for three sets of 10-15 repetitions with 30 seconds break between each of the sets.
Stair lunges
This is a brilliant way of toning the quadriceps. Stand, facing the first step of the staircase. Lock your hands behind your head and open up your elbows. Take in a deep breath and lunge to the first step with your right foot. Lower your body till your thigh stands parallel to the floor. Gently exhale and push back the leg muscle to the starting position. Now, repeat the same with the left leg. This completes one cycle of lunges. Do three sets of 10-15 cycles taking a break of about 30-45 seconds in between. During the lunge, ensure that the big toe does not extend beyond the knee. In case that is happening, back away a few more inches and try again. Doing these lunges will cause pain and discomfort in the thigh and the calves in the beginning. It is important to continue. The aches will disappear on their own and within a few weeks, your quadriceps will become stronger.
Triceps hold
It is not as if stair exercises only strengthen the different parts of the leg. The triceps in the arms can also be strengthened and toned up. To do this, sit on the second or third step and place your palms on the step above. The fingers should be facing forward. Bend your arms as you sit. Straighten your arms now to lift the buttocks and hips off the step. Do not bring your elbows together as you do this. As you raise, keep your chest lifted, your head level and your shoulders back. Hold this position for about a minute and then lower back to the step. In case you get tired before, lower yourself immediately. Resume the raised position as soon as possible and hold for as long as you can. Do this for about 4-5 times.
Hamstring curls
The hamstring helps in moving the foot behind such that the heel comes close to the buttocks. It plays a vital part in locomotion and movement. The hamstring muscles are located on the back of the upper legs. Toning the hamstrings can be done easily with the staircase. Place your left foot on the ground in front of the first step. Raise your right leg and bend it at the knee, shifting the entire body weight on to the left foot. Keep the spine straight and put in a slight forward tilt in the upper body. Keeping the toe of the right foot pointed, extend the foot from the bend at the knee towards the buttock. Curl the right heel and try to touch the buttock. Do this for three sets of about 20-30 repetitions. Now, place your right foot on the next step and do the curls with the left heel. This is a relatively painless and easy exercise to perform.
Inclined plank
For an overall lumbering and toning, one could do the inclined plank. It has been named so because when done, it resembles a plank propped against the stairs. To do it, kneel on the floor facing the steps. Place your hands firmly on the edge of the first step. Gently lean forward so that your entire body is balanced between your knees and the hands. Ensure that your elbows are not locked. Hold this position for about 2 minutes, breathing slowly and deeply. Take a break and then resume this pose for another 2 minutes. Repeat for about 3 times daily. It is important to properly cushion the knees which may hurt. Place a mat or thin pillow below the knees before doing the exercise.