Aerobic Step Exercises: Double Leg Drop Cable Pullover

Aerobic Step Exercises: Double Leg Drop Cable Pullover

Aerobic step exercises are a modified form of aerobics that can help you lose weight, strengthen muscles, increase stamina and improve overall body tone if they’re done regularly.

Step Exercises

Step exercises can be performed anywhere and they’re easy to do. They benefit your physical and mental health. A step box or platform that’s ½ to 1 foot high is essential for performing these exercises. You can alternatively use a sturdy box or stairs if you lack a step platform.

To perform this exercise, you need to step up on the step box at intervals using alternate legs. The step exercises should be done rapidly and although you may begin with a count of 20, you should do a count of 50 per day. To add interest to your exercise routine, you can exercise in synchronization to music and add arm punches, twists and jumps to the basic steps.

Double Leg Drop Cable Pullover

The double leg drop cable pullover is an advanced core exercise that targets the abdominal muscles. You need two kinds of exercise equipment to perform this exercise, namely the aerobic steps and a cable machine. Stack up aerobic steps at the cable machine so that they resemble a bench. Then, lie flat on the aerobic steps so that you can grasp the pulleys of the cable machine behind you.

Keeping your back firmly on the steps, raise both your legs to an angle of 90 degrees and pull and hold the pulleys of the cable machine over your chest with both hands. Then, extend your hands and legs slowly so that your whole body is in a horizontal position, ensuring that your back is flat on the aerobic steps. Finally, raise your hands and legs to the original position, with your hands holding the pulleys above your chest and your legs raised at 90 degrees.

Benefits of Double Leg Drop Cable Pullover

The double leg drop cable pullover is a workout that targets the abdominal muscles. It not only helps you to tone your abdomen, but it also expands your rib cage and helps you lose fat around your middle. It targets your back and arm muscles and strengthens them. This exercise first targets the upper abdominal muscles and subsequently, the lower abdominal muscles. The double leg drop cable pullover improves coordination, endurance, strength and power. 

Precautions

Ensure that your back is flat on the aerobic steps throughout the exercise. Your movements when you straighten your arms and legs should be slow and controlled to prevent injury. When you return back to the initial position with the pulley grasped in your hands over your chest and your legs raised to 90 degrees, ensure that the abdominal muscles are the ones that are targeted by this position to get maximum benefits from this exercise.

The double leg drop cable pullover exercise should only be done if you are at an advanced skill level.