Fitness Training

Fitness Training > Workouts > Women > Pregnancy Exercises > Step Ups

Step Up Exercise

Aim

• to strengthen your thighs, hip flexors, hamstrings and gluteal muscles

Equipment Required

• a short step and stable even ground

Technique

1. Start by standing with your feet a little less than shoulder-width apart, about a foot in front of a step which is approximately 12-18 inches high. Allow your arms to hang comfortably down by your sides.
2. Keep your back straight and step up with your left leg.
3. With a steady and controlled motion slowly pull yourself up onto the bench using only your left leg.
4. Step down off the step with your right foot first and then the left foot and return to the starting position.
5. Repeat this action, alternating the leading leg each time.
6. Do approximately 20 to 30 total repetitions.

Key points to remember

• keep your body as straight as possible to minimize stress on the lower back and legs.

Alternatives

• If you find this exercise too easy, or the step height is low, you may use hand weights to increase the intensity.
• You can also modify the intensity by incresaing your pace and changing the step height

Comments

• for safety reasons, make sure that the platform you are using is secure

Related Pages

• other pregnancy exercises
• step up exercise at the beach or at home
• step up fitness tests
• women and fitness
• about post-pregnancy exercise