Serotonin-Plus Fitness Blog: Step Ups

Another great exercise that targets the glutes, legs, and abdominals at the same time are step ups.  This move can be done just about anywhere.  You can use an aerobic stair stepper when you’re at the gym.  You can also use a stool or stair case at home.  Park benches or high curbs can work well when you’re outside.  What you want to do is stand in front of a step and place your right foot in the middle of the step (your heel or toes should never hand off the edge).  Push your body up until your right leg is straight, then return to start. That’s one rep. Repeat with the same leg for a number of repetitions and then switch legs.  Make sure you keep your abdominals tight and your back straight.  To make this move more challenging, you can increase the speed at which you step up, you can increase the height of the step, or you can hold weights in your hands by your sides.  If you use weights, try starting with 5lbs dumbbells and then move up to 10, 15, 20, 25, etc.  Do sets of 15-20 step ups on one leg and then repeat with the other leg.  You should become winded while doing this exercise.  If you are not breathing heavily, try increasing the height of the step first.  After mastering a higher step, increase your speed or add weight.