7 calf exercises – GOOD SHAPE

Got a pair of dumbbells? And a chair? Then we suggest this quick workout focusing on the calves. These calf exercises include a lot of heel raises, okay?

Do 15 repetitions of each of the movements presented, rest for 30 seconds and then move on to the next movement. Once you’ve finished all the exercises, rest for 1 minute and repeat the circuit two more times.

1

heel raise

Stand with feet hip-width apart. Feet with toes pointed forward, parallel to each other.

Raise your heels until only your toes are on the floor. This is a repeat

two

Heel Raise – Toes inward

Stand with feet hip-width apart. Feet with the tips pointed towards the center.

Lift your heels and step back. This is a repeat.

3

Heel Raise – Toes Out

Stand with feet hip-width apart. Feet with toes pointed outwards and heels almost touching each other.

Lift your heels and step back. This is a repeat.

4

One-sided heel lift

Stand with feet hip-width apart. Feet with parallel tips.

Bend your left knee and hold in position.

Raise your right heel and step back. This is a repeat. Repeat 15 times and then switch sides.

5

Seated heel lift

Sit down and keep your spine straight. Support two dumbbells and washers on your knees.

Support your toes on a step or yoga block. Press your heels down towards the floor. Raise them then, stepping with your fingers on the block or step.

Repeat for 15 times.

6

Heel raises with weight

Stand with feet hip-width apart. Parallel feet.

Hold a dumbbell or weight plate in each hand. Elevate your heels and return to the ground.

Repeat for 15 times.

7

step up with jump

You will need a step, box or bench. Standing facing the step, step on it with your right foot and keep your left foot on the ground.

Shift your weight to the foot on the step, lifting your foot off the floor as if you were going to climb a step. Take a short jump towards the ceiling.

Return to the starting position and repeat the movement 15 times. Then switch sides.