Stairmaster For Abs and Glutes? Everything You Need to Know

Every gym rat says the Stairmaster is an amazing tool for building muscles, especially of the glutes and abdominals, but is that true? Is this exercise machine the best equipment in the gym you can do?

Here is your complete guide to the Stairmaster, including benefits, tips, mistakes to avoid, and whether it will give you a six-pack and abs or not.

What is the Stairmaster

The Stairmaster, or any stair climbing equipment, is an exercise machine that allows you to go through the motion of climbing stairs continuously. It, like walking, can be low impact if you go slow and use the handrails and can offer a lot of cardiovascular benefits.

Potential Benefits

Potential benefits of this workout machine include intense cardio. It also activates the quads, glutes, hamstrings, and calves. To maintain balance and stability, it is important to activate the abs and hips.

Will the Stairmaster Give You Abs and Glutes?

So, will this machine give you abdominal muscles or a bigger butt? Let’s break it down by muscle group.

For Abs

Abs that show are a game of body weight. Some people naturally hold more fat in the abdominal region, which means it is almost impossible to get a six-pack that shows (and that’s ok! Visible abs do not mean healthy).

The stairmaster is an effective form of cardio. Calories in, calories out: as long as calories out increase, you may lose weight and gain visible abs. To increase ab muscles, good workouts include bear crawls, plank variations, v-ups, and hanging leg raises. 

If you use the Stairmaster, there is a potential activation of the abs as you climb the stairs and use the core for balance and stability.

For Glutes

For glutes, there are probably better exercises you can do. Here is a complete guide, but some of the workouts you can do are hip thrusts, deep squats, bridge pose, and single-leg Romanian deadlifts.

The glutes are engaged in the motion of stepping up, but it won’t be enough to make a difference in terms of muscle growth.

The Perfect Stairmaster Workout

Here is a Stairmaster workout sure to increase calories burned, boost cardiovascular fitness, tone a bit, and get you sweating!

1. Warm up on a low speed – start on a low speed to help warm up the muscles before moving up to a faster step.
2. Interval Speeds – Do 45 seconds on low speed, then jump to a high speed for 1 minute, then lower to a slow speed. This interval is similar to HIIT workout structures. 
3. Workout 15 to 30 minutes – to get results, make sure the bulk of the workout is around 15 to 30 minutes long.
4. Cool off – Cool off for about 2 to 5 minutes to make sure you are not sore and avoid cramps.
5. Recover – part of working out is recovery. Make sure you are resting enough after, eating protein, and taking care of your body.

Mistakes to Avoid

Here are some mistakes to avoid when using the Stairmaster! It can be a great workout tool if used well.

• Grabbing the top of the Stairmaster – grabbing the very top of this machine can cause you to hunch over and disengage your abs. Instead, try to avoid grabbing the machine at all
• Avoiding the Rails – if you need the stability of the handrails, grab them! They are there for a reason and they can provide balance and allow you to up the speed without worrying about falling. Holding the rails can also
• Going too Fast too Soon – going too fast too soon can make you cramp up and slip especially if you don’t hold on to the rails. Try to off start slow as a warm-up then move on to a faster speed.

The Takeaway

The Stairmaster may not give you the biggest glutes or a six-pack, but it is a good way to spend energy. It can help you improve balance, and tone the muscles, plus it is a good form of cardio. If you want muscular abs and glutes, do more weighted workouts. Using this machine can help you burn calories, which will lead to fat loss that will help you see muscle definition.

Health comes from within, so eat well, exercise daily, and care for your mental health. Our daily habits become the building blocks for emotional, mental, and physical health. Try to take care of your gut health too! Learn everything you need to know about gut microbiota today for free here.