The Ramp Cardio Exercise

The Ramp is used much the same way the more common aerobic step is used for cardiovascular and muscle building workouts. It can be used with other equipment like dumbbells and exercise balls. You can perform common aerobic and calisthenic movements such as step-ups, lunges, knee-ups and side-steps. The angle of the Ramp makes the movements a little more intense as you work the thigh and hip muscles.

  1. Familiarize Yourself with the Ramp

    • Take a few moments to get comfortable with the Ramp before using it in a workout. It is a little different than a conventional step. The ramp's surface is an inclined plane instead of being parallel to the floor.

      Begin using the Ramp by trying to do basic aerobic movements like knee-ups and lunges to learn how your ankles, knees and hips respond to the angled surface.

    Get the Most from the Ramp

    • Use the Ramp like an aerobic step, but understand that the inclined plane gives extra stimulation to the glutes and hamstring muscles (butt and back of the thigh muscles) so concentrate on exercises that work those muscle groups like lunges.

      To perform a lunge, step forward with your left foot and place it on the ramp. Keep your torso vertical to the floor and bend your knees. Don't let your left knee move beyond your left foot. Go as low as is comfortable and slowly raise up to the starting position. Repeat with the right foot on the ramp.