When the word treadmill comes to mind, the only thing that the brain responds with is running. Though running is an extremely effective exercise, there are so many other workouts that you can perform on the treadmill. Here the list contains 5 of them.
1. Side lunges
This exercise is also known as lateral lunges. It helps to strengthen the lower body muscles like abductors, glutes, quadriceps, adductors, etc. If you do this regularly, you will be able to lose extra calories, gain more control over body balance, and improve your posture.
First and foremost, set the treadmill speed to 0.5/ hour and start walking normally. Then put your left hand on the front handle and the right hand on the right railing. Now you have to turn your whole body to the right side of the treadmill after stepping forward with the left foot.
Ensure that you keep your right leg straight and the left knee behind your left toes. After this, you must bend your left knee slightly and pose like a side lunge. Then, use the left foot to stand and simultaneously step the right foot over the left one.
Lastly, step out your left foot in front of the treadmill so that it can come back to the starting position. Do this for 40 seconds and then change the direction.
2. Side Shuffles
Side shuffles are great for a pre-workout warmup. Many athletes practice this exercise to train their inner and outer thigh muscles. This workout is also excellent for your cardiovascular health.
Plus, it trains your body to regain balance quickly after any unpredictable event. As a result, your body will react fast in accidental situations like dodging a falling object or moving cars.
Stand sideways on the treadmill. Keep your knees slightly bent and set the treadmill speed at 3mph. Now start shuffling your feet.
3. Backward high knees
This cardio-intensive exercise provides strength to the leg muscles and improves your body’s coordination and flexibility. Also, if you do this workout at a fast pace, your heart muscles will become stronger.
Before starting this workout, set the treadmill speed at 3.0 mph. Make sure you are facing the opposite side of the treadmill monitor. Put both of your hands on the side railings.
Gently press your palms and drive your left knee up to the hip height. Then hop onto your right foot. Don’t forget to extend your arms while putting up your knee and bend them when putting down the knee.
You can do this exercise for 1 minute.
4. Walking plank
Yes, you heard it right. There is something called a walking plank, which is entirely different from the normal plank. This impacts your shoulder, chest, and arm muscles.
Here you have to set the speed at 2mph. After this, start walking behind the treadmill and follow a plank position. Your hands should be on the side of the treadmill base.
Keep your body straight and walk your hands forward while doing the workout.
5. Sumo squat
Sumo squat mainly focuses on various toe positioning. Therefore, it is more beneficial than traditional squats as it works to activate the inner thigh muscles and engage the core muscles throughout the exercise.
First, set the treadmill speed at 0.5 mph and start walking forward. While stepping forward with your right foot, place your left and right hand on the left railing. Then turn your whole body toward the left side of the treadmill.
After this, turn both feet a little outward and bend your knees. Keep your butt hanging to form the position of a deep squat. Then, press up through your heels to come back to the starting position and push the back foot toward the front machine as soon as possible.
Then follow the same steps for the opposite side. Do this for 30 seconds.
Over to you…
You can try all these exercises if you have a treadmill at home. However, if you are a newbie, perform these workouts before an expert to avoid accidents.