How to Do Calf Raises With a Stability Ball

If you are discouraged by how fat, flabby and undefined your calves seem, it may be time to try some targeted leg exercises. By using a stability ball, you can do a variation of traditional calf raises to tone and define your legs.

Instructions

Difficulty: Easy

Things You’ll Need:

• Stability ball
• Wall

Wall Ball Calf Raises

1. Take your stability ball in both arms and hold it firmly about 2 feet from a clear wall. This can be adjusted according to height. Spread your feet hips width apart, with your toes pointing straight forward. Lean forward on the ball until it rests snugly against the wall.
2. Flex your heels back as far as they will reach to begin to stretch the calf muscles. Lift your heels off the ground to push your legs up on the balls of both your feet. Contract your calf muscles tightly as you raise. Hold this position for several seconds or as long as you are able. Increase this held time as you continue to practice this exercise.
3. Return your feet slowly to their original position on the floor. Do at least 15 repetitions of these calf raises.

Floor Ball Calf Raises

4. Place the stability ball on top of a non-skid surface so the ball doesn't slip during the exercise. Lie on top of the ball with your chest directly on top of it.
5. Stretch both legs out behind you and place your feet as flatly as possible on the floor. Stretch your calf muscles by flexing your heels back.
6. Contract your calf muscles and push your feet forward onto their balls. With this motion you should roll forward on the top of the stability ball until it is almost on your stomach. Hold this position as long as you can.
7. Roll back once again onto your chest so that your feet once again rest in their original position. Do these calf raises at least 15 times.
8. Try a variation of the floor ball calf raise exercise by lying on your back instead of your stomach and bending your knees at a 90-degree angle to the floor. Then simply raise your feet off the floor onto the balls of your feet while squeezing your calf muscles.

Tips & Warnings

• Combine this and other exercises to tone your legs with a healthy diet to help you lose fat and build muscle.
• Always implement warm up and cool down periods in your exercising.
• In this version of calf raises, it is important to keep your knees slightly bent to prevent injury.