31 Days to a Better Butt – Day 23 – Step-Ups

31 Days to a Better Butt - Step-UpsButt Fact: Lower body strength training that includes the glutes helps prevent age-related bone loss.


There are many ways to do step-ups but I’ll describe the basic version. This is another way to work the legs separately and include balance in your training.

Basic Step-Up

  1. Stand in front of a box, bench, or sturdy chair.
  2. Plant your left foot on the box.
  3. Using your arms for balance, stand up on the box and then lower yourself back to the floor.
  4. Keep your left foot on the box and repeat standing up for 15 reps.
  5. Repeat for 15 reps with your right foot on the box.

31 Days to a Better Butt - Step Ups

To advance this exercise, you can hold dumbbells in both hands to add resistance while standing.

Basic Step-Down

This version of the exercise is best done with a shorter box than with step-ups. It also helps to have something to hold onto until your balance is good enough to go without.

  1. Start by standing sideways on top of a small box or short stool with your right foot hanging off the side of the box.
  2. Keeping your posture upright, bend your left leg and slowly lower your right foot to the floor.
  3. With your toes pointed up, tap your right heel to the floor and stand back up.
  4. Repeat stepping down for 15 reps, making sure your movements are slow and deliberate.

31 Days to a Better Butt - Step Downs

31 Days to a Better Butt

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