How to Do Standing Calf Raises

With clothing from capris to shorts and bathing suits, your calves will be on display during warmer weather. If extra fat and flab is making you more than a little bit embarrassed about your legs, standing calf raises are an exercise that can help make a difference.

Difficulty:

Easy

Instructions

Things You'll Need

• Exercise block or step

1. Pick your surface for standing calf raises. You can use an exercise block, a step on a staircase or even a thick book. However, if you do not have access to any of these items, the exercise can be completed without a step, although it will not be as effective.

2. Place the area of your feet up to the point where the toes bend away from the rest of the foot (the balls of your feet) on the step or book. Position your feet about an inch apart, pointing straight forward so as to not stress your knees.

3. Keep your body as straight as possible from the top of your head to your heels. Keep your knees stiff but not locked.

4. Relax your heels as far down down to the ground as possible without slipping off the step. Rise up carefully and slowly, using your ankles, onto the balls of your feet. Squeeze your calf muscles tightly through this motion. Hold for several seconds.

5. Bring the balls of your feet back to rest in their original position. Repeat these calf raises at least 12 more times for an effective workout.

6. Try variations of the standing calf raises to work your calf muscles even harder. If you want to target your inner calves, position your feet further apart and lift more of the balls of your feet off the step with each calf raise. When you are ready for a more advanced calf raise, only do one leg at a time. Begin the exercise with one foot flat on the floor and the other in position on the step.

Tips & Warnings

• To lose fat weight, you need to combine targeted exercises with a healthy diet.

• If you really want to trim down your legs, combine targeted leg exercises such as this one with activities such as walking, cycling and swimming.

• Remember to do warm up and cool down exercises as part of your routine.

• Remember to keep your knees stiff during standing calf raises. It will help isolate the correct muscles for the workout and prevent injury of any of your leg or foot muscles.