You can get in great shape using the treadmill alone, but the idea of running or walking on the treadmill for hours on end doesn’t sound very appealing, does it? Well, there’s a better way! The treadmill can keep you in great shape without walking or running.
You may even enjoy more benefits than people who run on the treadmill every day, if you do the exercises below. They will allow you to build muscle (running barely builds muscle) and improve your cardiovascular health.
Exercise caution while doing the exercises below. Maintain a very slow speed when performing these exercises for the first time, and warm up before you begin.
Reverse Mountain Climbers
You probably know that regular mountain climbers offer a full body workout. Well, this variation is no different. It will activate every muscle in your body and mainly target your abs, legs and arms.
How to perform:
- Set the treadmill at 1 to 2mph. Place your hands on the floor to the get in the plank position. Keep your feet on the base of the treadmill.
- Place your feet on the tape when you’re ready. Straighten the knees (one by one) every time the treadmill pulls them in.
- Keep your ab muscles tight throughout.
Walking Lunges
Many of us don’t enjoy the extraordinary benefits of walking lunges, due to lack of space. Well, a treadmill allows you to perform walking lunges, even in a small room.
How to perform:
- Stand on the treadmill and keep your feet hip-width apart. Set it at 2 to 3 mph and then place your hands on your hips.
- Lunge forward with the left leg until your knee is bent at 90 degrees.
- Straighten the knees then lift the right leg and lunge forward. Keep alternating the legs.
Half-Squat Side Shuffles
This unique exercise will build your quads, calves and glute muscles.
How to perform:
- Stand upright and keep your feet hip-width apart while facing sideways. Bend both knees to get in the half-squat position.
- Set the treadmill at 2 mph. Step to the front of the treadmill and then follow with the other leg. Step to the front again when the treadmill pulls you back.
- Keep repeating this movement and then switch sides.
(Do what she‘s doing on the video, but keep your knees bent.)
Walking Plank
Do you want to take your planking to the next level? Try the walking plank on the treadmill. It will strengthen your arms, shoulders and core muscles.
How to perform:
- Set the treadmill at 2 mph and then stand in front of it.
- Get in the plank position such that your feet are resting on the floor and hands on the treadmill.
- Walk with your hands to maintain the plank position. Remember to keep your shoulders, hips, and legs aligned in a straight line.
Related at Care2
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