calf muscle while challenging your sense of balance.
Step bench or block of wood and dumbbells.
with the ball of your right foot on the edge of a sturdy step bench or stable
block of wood. Hold the dumbbell over your right shoulder. Hold the wall lightly.
your heel just a little below the edge until you feel a slight stretch in
your calf. This is your starting position.
on the ball of your foot as high as you can go.
lower to starting position and repeat.
the desired number of repetitions. Switch to the other side.
you press upward, take care that your ankle does not roll inward or outward.
straight upward instead of rocking the body forward, then backward as your
heels come down.
sure to lift up off the ball of your feet and not just your toes.
lowering your heels way below the edge of the platform because you can stress
your Achilles tendon.
For toned defined calf muscles without bulk, choose a weight that is light enough
to fatigue the muscle in fifteen to twenty repetitions. Do one to three sets.
For increased muscle mass, choose a weight heavy enough to fatigue the muscle
in eight to twelve repetitions. Do one to three sets.
to Common Exercises...