For a cardiovascular workout that does an all-round muscle activation, Stutter Steps is just the answer you need.
It is necessary to have it in most aerobics sessions since it simply makes you sweat buckets and cut out body fat with vigorous movements.
If running is not coming in handy for you now, this exercise equally helps to stimulate multiple body muscles and increase overall muscle health and balance.
HOW TO DO STUTTER STEPS PROPERLY
No requirements needed for this dynamic exercise and the best part is you can almost do it anywhere be it at home or at a private setting.
How to do it:
- Stand upright with your feet shoulder width apart.
- Extend your left leg back and stretch your arms up towards the ceiling. Make sure your knees align with your hips and feet with your spine neutral. This is your starting position.
- Engage your core and back muscles to activate the muscles effectively.
- Exhale as you crunch, bring your extended knee up while simultaneously lowering your arms towards your bended knee.
- Make sure your thigh is parallel to the floor when crunching up.
- Inhale as you retract back to your starting position.
- Do not rest your foot on the floor but rather tap fast and repeat the motion again.
- The movement is momentum-based to keep the heart rate fast and blood circulation going so do it in a fast pace that works better for you.
- After finishing a set with the left foot repeat the set with the right foot.
- Do 2 sets of 12-14 reps.
WHAT MUSCLES DO STUTTER STEPS WORK
The numerous sets of abdominal muscles help to support the trunk and balance your body when crunching up.
The abs help to stabilize your body while doing the technique since you are supporting your whole body on one foot while raising the other. You automatically engage your abs to facilitate the crunch up and lowering of your arms.
While doing the steps, the various leg muscles like the calves, quadriceps, hamstrings and many more help with elevating the leg and flexing of the knee for a better crunch up.
The other leg supports your body weight same as stabilize it while standing on one leg. This helps to stimulate the leg muscles and increase calorie burning and muscle development.
Lowering your arms with the momentum of the exercise increases arm muscle activation and arm strength. After a few reps, you will start to feel muscle contractions mostly on the shoulders, upper arms and elbows.
The arm motion helps to stabilize the technique and at the same time keep up with the momentum of the exercise.
The overall stabilizer is the spine as it is your body’s central support structure. Your back helps you to stand, crunch and keep you upright as you do the workout.
The back muscles tighten to help neutralize the spine while crunching up and lowering your arms. The workout requires major stabilization and balance from the back since you are mostly doing the workout on one leg.
STUTTER STEPS BENEFITS
IMPROVE CARDIOVASCULAR HEALTH
With Stutter Steps being more of a cardio workout, the momentum and fast pace improve the heart rate and boosts your metabolism.
The form and technique of the workout work on engaging most of the body muscles, burning your body fat, and strengthening the whole body.
INCREASE BODY FLEXIBILITY
The workout helps to improve muscle flexibility through stretching and extending the whole body muscles in order to work on the right muscles.
Having a flexible body gives you an advantage in progressing to a more challenging workouts and generally, you feel fitter and lighter with flexible muscles.
STRENGTHENS THE BODY MUSCLES
Cardio workouts are the real deal since they give room for multiple muscle activation and best of all you get to lose body fat more and faster.
For strong muscles, burning of muscle fat is mandatory, metabolism has to be great and muscle activation has to be a priority. This way, the exercise lets you achieve all that and more.
ALTERNATIVES TO STUTTER STEPS
Spiderman pushups are the kind of workouts that are simple but require muscle strength in order to have a correct form and technique.
To do the exercise you need to be able to do the regular pushups since Spiderman pushups is a more engaging variation of the classic pushups.
Dumbbell swings targets the lower body muscles, which are mainly the glutes, thighs and calves. The exercise improves lower body strength and increases stability.
From its form and technique, the workout engages the lower body muscles more but the upper body muscles also get their fair share of stimulation.
A great cardio boost and calorie burn is what the workout best serves.
STUTTER STEPS MISTAKES TO AVOID
This exercise is a momentum-based workout that increases the heart rate to boost blood circulation.
When you move slowly and ignore the form and technique, you are not giving the muscles the effective activation required for muscle growth.
Move fast and with a balance in each movement.
CURVING YOUR BACK
Just because crunching is part of the technique does not mean your back has to round up or curve.
Maintaining a neutral spine and a straight back ensures a good posture and zero backaches after doing the workout. Protect you back by doing the technique correctly and maintaining a proper form.
Stutter Steps is a great mobility enhancing aerobic exercise that helps to improve your cardiovascular health and prevent or reduce chronic pain.
Working out your entire body muscles is a better way of loosening your joints and increasing body endurance when you hit the gym.
Burning off fat opens up more room for muscle development and strengthening. This way you can achieve a lean or bulk body depending on your preference.
Cardio exercise should be a mandatory activity in your workout routines especially if you want to improve on your flexibility and balance.