Photo: Instagram / @blogilates
Most people have a love-hate relationship with the stair-climber. You'll find one in almost every gym, and it's super easy to use. (One redundant step after the other, am I right?) But those stairs to nowhere can do much more than just elevate your heart rate. The "cardio" machine can do wonders for strengthening your lower body—when you use the proper form, of course. (Here are five reasons the stair-climber is actually worth your time.)
Cassey Ho, the fitness diva behind Blogilates, does just that and has curated a simple four-move workout that's perfect for sculpting your booty. "Never thought I'd say this but I love the Stairmaster," she wrote alongside a video of herself performing the moves on Instagram. "Try these 4 new moves next time you're avoiding it at the gym. Do 1 min [of] each kind and keep rotating! I do this for about 30 min then I hit the weights after!" (Related: Blogilates' Cassey Ho Reveals How a Bikini Competition Totally Changed Her Approach to Health and Fitness)
Here's how to break down her workout:
Set your stair-climber to a level 4 or 5. As you take a step up with one leg, hinge a bit at the waist and kick the other leg behind you and slightly externally rotated. Repeat the same movement with the other leg to complete one rep. Continue for 1 minute.
Side-Step Leg Lift
Keep your stair-climber on a level 4 or 5. Turn to the side and cross one foot over the other to begin side-stepping up the stairs. After each side step, lift your leg directly out to the side. Make sure your foot is flexed. Bring your leg back down and repeat for 1 minute before turning around and switching sides.
Bump up the level to 10 or 15. Take the steps two at a time for a quicker and steeper climb for 1 minute for a steady burn. Hold on to the railings if you need support and try not to arch your back as you step up.
Set the stair-climber to a level 7 or 10. Turn to the side and simply cross one foot in front of the other so that you're climbing the stairs sideways. Continue for 1 minute before starting the moves all over again.