Calf Raises

With all the talk about wearing wedge shoes this summer, I felt it essential to provide exercises that will further enhance those shapely calves. There are two muscles in the back of the lower leg and these exercises will work the gastrocnemius, the muscle we actually see. (The soleus is the second and deeper calf muscle – stay tuned for exercises to work that muscle). Standing tall with head up, shoulders down and back, abs engaged and knees soft, rise up onto the balls of your feet (lift your heels off the floor as high as you can). Hold this at the top for 3 seconds and slowly lower back down. After 15 -20 reps, hold the position at the top for a count of 15-20, then quickly pulse your heels up at the top end of that position for 15- 20 counts before lowering down.

Notes: Doing these exercises on a step will increase the range of motion by allowing for a greater pre-stretch as the heels drop lower than foot level before they are raised up, making for a much more intense contraction of the muscle. Standing on a step or stair, let the heels hang off the edge but ensure the balls of the feet are stable on the step. If balance is an issue, keep a hand on a rail or wall.  Harder:  Hold hand weights as you do the exercises. Increase the number of reps or do multiple sets. Try one leg at a time, tucking the free foot behind the working leg’s knee – make sure you stand straight and tall – no leaning to one side.