Child Development pages
Step Up Exercise
- to strengthen your thighs, hip flexors, hamstrings and gluteal muscles
- a short stable step and flat ground
- 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.
- Keep your back straight and step up with your left leg.
- With a steady and controlled motion slowly pull yourself up onto the bench using only your left leg.
- Step down off the step with your right foot first and then the left foot and return to the starting position.
- Repeat this action, alternating the leading leg each time.
- Do approximately 20 to 30 total repetitions.
- keep your body as straight as possible to minimize stress on the lower back and legs.
- If you find this exercise too easy you may use hand weights to increase the intensity, and/or you may increase the step height.
- You may also step at a faster rate to increase the intensity
- for safety reasons, make sure that the platform you are using is secure
- List of all pregnancy exercises