Aero-step Training

Aerostep training improves balance and stability.

The Aero-step is a type of exercise equipment that resembles two half discs attached together. The Aero-step has a flexible air filling that makes it incredibly sensitive to slight shifts in weight, and it reacts to these slight changes by wobbling. When you perform a typical exercise while kneeling, sitting, standing or lying on the Aero-step, your body has to work harder to maintain balance and stability. Aero-step training is used to train reflexes, increase reaction speed, and improve balance and joint stability.

Things You'll Need

• Aero-step

Instructions

Aero-step Push-Up

1. Kneel and place your hands shoulder width apart on the Aero-step. Get into push-up position--balanced on your hands and the balls of your feet, legs outstretched behind you. Keep your body straight--the base of your neck should be aligned with your heels.

2. Bend your arms to lower your body down toward the floor, until elbows are flexed at 90 degrees.

3. Raise yourself up by pushing the ground away from you. Repeat for a full set.

Aero-step Squat

1. Stand with one foot on the Aero-step, the other foot flat on the ground beside. Legs should be shoulder-width apart. Keep your arms in front of your body, parallel to the floor.

2. Squat down in a sitting position until knees are about parallel to the floor. Keep your back straight and knees aligned above your heels. Pause for a beat.

3. Push off your heels to return to standing position. Do not lock your knees as you stand up. Repeat for a full set, then switch sides.

Aero-step Lateral Leg Raise

1. Lie on your side on the Aero-step. Keep your legs straight. Extend your bottom arm straight in front of you and let your head rest on the floor. Put your other hand on the floor and use it to support yourself. Your legs should be stacked one on top of the other.

2. Raise your legs simultaneously, as high as possible. Hold them up for a beat.

3. Lower your legs simultaneously and with control. Repeat for a full set and then switch sides.

Aero-step Hip Extension

1. Get on your hands and feet with your hands on the Aero-step, about shoulder width apart. Extend your legs straight behind you and balance on the balls of your feet. Keep your body straight and don't lock your elbows.

2. Raise your left leg up past back level, keeping your leg straight without locking your knee. Keep your body stable.

3. Lower your left leg. Then raise your right leg. Continue alternating sides until you complete a full set.

Aero-step Back Press

1. Lie facedown on top of the Aero-step. Keep your legs straight. Place the tips of your toes on the ground.

2. Raise your arms and hold your arms out to your sides, bent at the elbows so that your two arms look like a "Y" shape. Your forearms should point toward the ground and your hands should be just a little past your head.

3. Flex your lower back to lift your upper body off the Aero-step in a fluid motion. Keep your head in a neutral position.

4. Pause in this position for a moment, then lower back down. Repeat for a full set.

References

• BodytrainerTv.com: Fitness Equipment Exercises: Aero Step