How to Do Bosu Calf Raises
The Bosu calf raise is a very challenging exercise. Calf raises strengthen the muscles located on the back bottom of the leg. Toning the calf muscles gives a nice shape to your legs. Keeping these muscles strong will also help you to avoid ankle injuries during other activities. Since you will be standing on the Bosu you will also be improving your balance and challenging your core muscles.
Instructions
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1
Place the Bosu on the floor with the flat side down. Step up onto the center of the Bosu. If you find it difficult to maintain balance have a chair nearby for support.
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2
Stand up straight and line your shoulders over your hips. Since the Bosu will challenge your balance there is a tendency to lean forward or backward while doing this exercise. Keep the abdominal muscles contracted to help maintain your posture.
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3
Check that both feet are pointing straight forward. Press into your toes and lift your heels up as high as you can. At first you may not be able to lift very high as you get used to the feel of the Bosu.
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Then slowly and with control, lower your heels back down. To avoid injury to the ankles or knees make sure you stay in control of the movement and keep it small enough that you do not crash down on your heels.
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Do 8 to 12 repetitions.
To really tone and shape the thighs in addition to the above, you can also do one set with the toes slightly turned out and one with the toes slightly turned in. These variations will all target the calf muscles from a different angle.
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Tips & Warnings
Go slowly at first to get use to the feel of the Bosu. Remember you can always hold onto a chair or wall for support at first.
Use caution with this exercise if you have any knee or ankle injuries. The instability of the Bosu could place too much strain on these joints.
