1. Pushups on the stairs

Take the pushup position placing your hands on the step. Make sure that your hands are placed under your shoulders, and that your toes are pushed into the flood while your legs are extended into a plank position. You should feel that your stomach muscles are engaged. Start with the exercise and lower your body until your chest is almost above the stairs, then raise your body to the starting position. Remember to avoid having your hips drop, and to keep your neck and back in a neutral position.

2. Stair crawl

Stand on your legs and arms, and begin at the bottom of the stairs. Position your arms right under your shoulders, your knees under your hips, and your feet on the ground. Move until you are standing on your toes, and your knees are a little bit above the floor. Start crawling with your back in a neutral position, moving your opposite leg and arm to the front at the same time.

3. Stair lunge

Stand with your back to the stairs and your feet parallel to your shoulders. Move one of your legs backward so it is resting on a step then band your knees and lower your body. Return to a standing position by extending your legs. Switch legs and repeat as much as your body allows.

4. Stand up

Stand facing the stairs, tighten your core, and place your foot on the step, and shift your weight towards it. Then press on the heel and move your body away so you are back to your initial position. Then switch legs and do the same movement with the opposite leg.

5. Side step

Stand with both your feet on the stairs, facing the wall rather than the stairs. Start with your right foot closer to the stairs. Start by slightly bending your knees and hips, then put your first foot on the next step, following it by the left foot. Continue this pattern until you reach the top of the stairs. Always let your high foot take the lead and make sure your feet do not cross. Then walk down to the bottom of the stairs and repeat the exercise with your left leg.