The 6 Basic Steps for an Aerobic Step Bench

Written by kristen berry Google
  • Share
  • Tweet
  • Share
  • Pin
  • Email
The 6 Basic Steps for an Aerobic Step Bench
Step aerobics (woman stepping in a fitness centre image by .shock from Fotolia.com)

Stepping up to the commitment of fitness is easier with an understanding of the six basic moves that are consistently performed in step aerobic choreography. Step aerobics takes coordination and the ability to think and move in fast rhythm at the same time. The six basic moves are necessary for transition, alternating sides and a chance to allow the mind to regroup before a new series of moves.

Other People Are Reading

Basic

The basic typically begins with the right foot. Step onto the aerobic bench leading with the right foot, and then step down with the right foot. This simple move is often repeated for a break between more challenging moves as the routine progresses. Alternating with a left foot lead is common in most step aerobic routines and takes some practice.

The 6 Basic Steps for an Aerobic Step Bench
The basic allows for a break between moves. (rest from exercising image by Paul Moore from Fotolia.com)

Alternating Basic

Though this step is relatively easy, it's also essential to mastering the coordination needed for more challenging steps. Like the basic, it starts with a step up and a step down. However, the lead foot alternates. The whole series can be counted in eight beats. Step up with the right (1) and follow with the left (2). Step down with the right (3) and follow with the left (4). Step up with left (5) follow with right (6). Step down with the left (7) and follow with right (8).

The 6 Basic Steps for an Aerobic Step Bench
Aerobic benches are also used for abdominal workouts. (health and fitness girl image by Paul Moore from Fotolia.com)

Repeater

The repeater is a kick that repeats three times on each leg with a touch down to the floor between each kick. According to Casey Neuwirth, a professional trainer with Gateway Fitness, this move is counted in eight beats for each side. With a right leg lead, step onto the aerobic step keeping it firmly positioned. Kick the left leg toward the front of the body then touch it down on the floor behind the body. Repeat the kick two more times. Step down with the right leg to complete the move. The repeater typically alternates lead legs and builds on momentum for each side.

The 6 Basic Steps for an Aerobic Step Bench
The repeater is a basic step aerobic move. (fitness image by Kurhan from Fotolia.com)

V-Step

Leading with the right or the left foot, this move is a wide step onto the aerobic bench in the shape of a "V". Step up wide with the right foot, then wide with left foot. Step down with the right, then down with the left meeting the right foot at the point of the "V".

The 6 Basic Steps for an Aerobic Step Bench
Feet begin at the point of a "V" for the V-step on a step aerobic bench. (the letter v image by feisty from Fotolia.com)

Knee Lift

This is a simple step up to the middle of the aerobic bench while adding a knee lift with the other leg. With the right foot, step up and then lift the knee on the left leg. This can be a repeating move, or an alternating move.

The 6 Basic Steps for an Aerobic Step Bench
Knee lifts can also be done with hand weights. (fitness girl 74 image by Paul Moore from Fotolia.com)

Hamstring curl

This move is choreographed just like the traditional floor move, except it happens on the aerobic step. Step up with your right foot and bring the left heel toward the backside (rear). This move typically alternates sides, but can also be a repeater move for intensely targeting the hamstring muscles.

The 6 Basic Steps for an Aerobic Step Bench
Hamstring curls define thighs and glutes. (aerobic woman image by Dancer01 from Fotolia.com)

Don't Miss

Filter:
  • All types
  • Articles
  • Slideshows
  • Videos
Sort:
  • Most relevant
  • Most popular
  • Most recent

No articles available

No slideshows available

No videos available

By using the eHow.co.uk site, you consent to the use of cookies. For more information, please see our Cookie policy.