Time: 15 minutes
Equipment: Dumbbells, kettlebell, box or chair
Good for: Calves
Instructions: Choose three moves below. For each move, do 15 reps, followed by 30 seconds of rest. That’s one set. Complete three sets, then rest for 60 seconds. Continue on to the next move and follow the same pattern of effort and recovery.
Angela Gargano, a certified personal trainer at Performix House in New York City, is sharing her favourite strength training exercises. Add these to your routine a few times per week to see major results.
1 Calf Raise
How to: Begin by standing with your feet shoulder-width apart. Draw your abs inward to stabilize your body as you lift up onto the balls of your feet, keeping your knees straight but not locked. Pause at the top and squeeze your calf muscles, then lower back down to the ground. That’s one rep. Complete 15.
READ MORE: 10 Best Warm-Up Exercises To Help You Make The Most Of Every Workout
2 Inward Calf Raise
How to: Begin by standing with your feet shoulder-width apart, toes facing inward. Draw your abs inward to stabilize your body as you lift up onto the balls of your feet, keeping your legs straight with a slight bend in your knees. Pause at the top and squeeze your calf muscles, then lower back down to the ground. That’s one rep. Complete 15.
3 Outward Calf Raise
How to: Begin by standing with your feet shoulder-width apart, toes facing outward in a “V” shape. Draw your abs inward to stabilize your body as you lift up onto the balls of your feet, keeping your legs straight but not locking your knees. Pause at the top and squeeze your calf muscles, then lower back down to the ground. That’s one rep. Complete 15.
4 Single-Leg Calf Raise
How to: Begin by standing with your feet shoulder-width apart. Raise your left foot and bend your knee so your leg forms a 90 degree angle. Keeping your leg lifted, rise up onto the ball of your right foot. Pause at the top and squeeze your calf muscle, then lower back down to the ground. That’s one rep. Complete 15 reps on each side for a full set.
READ MORE: The 11 Best Lower Abs Exercises To Add To Your Routine ASAP
5 Jumping Jack
How to: Stand up straight with your arms at your sides. Then, simultaneously raise your arms out and over your head while you jump your feet out so they’re slightly more than shoulder-width apart. Without pausing, quickly reverse the movement. That’s one rep. Complete 15.
6 Seated Calf Raise
How to: Sit on the edge of a box or chair and place a yoga block (or equivalent prop) underneath each of your feet. Your toes should be on the blocks with your heels hanging off. Hold a dumbbell in each hand and rest them on top of your thighs. Rise up on the balls of your feet lifting your knees and thighs upward at the same time. Pause for a moment, then lower back down to start. That’s one rep. Complete 15.
7 Weighted Calf Rock
How to: Stand up straight with your feet shoulder-width apart. Hold a dumbbell or kettlebell in each hand. Roll backward, so your weight is in your heels. Then immediately roll forward and rise up onto your toes. That’s one rep. Continue rocking back and forth for 15 reps.
READ MORE: How To Do A Triceps Kickback For Seriously Toned Arms
8 Downward Dog
How to: From a plank position, tuck your toes and lift your hips up and back, sinking your heels toward floor. Press your shoulders down your back and relax your neck. Spread your fingers wide on your mat with palms flat against the floor. Lift up on your right toe, and bend your right knee. Then return to start, and repeat on the other side. That’s one rep. Continue alternating your feet for 15 reps.
9 Step Up With Hop
How to: Stand facing a bench or step. Put your left foot on the bench, push down through your left heel, and hop as you drive your right knee up to hip height. Return to start. That’s one rep. Complete 15 on each side for a full set.
This article was originally published on www.womenshealthmag.com
