Samara Donald is: The Gym Coach

Make the most of your workout!

"Don’t forget me!" (your calf)

Especially for women, the calf muscles are often forgotten in the regime of fitness training. But if you want that really sexy look in a skirt (or shorts for guys), work these babies at least twice a week. Here are some basic moves to keep this dense muscle toned up:

Muscles worked: Calves
Time to complete: About 10 minutes
You will need: Just your body (or a pair of dumbbells)

  1. Start by standing on the floor, or a stair (for better extension)
  2. With toes pointing outward, raise up slowly onto the ball of your foot, then lower back down (do not touch the floor – keep your heels off the floor/stair) — Perform 10 SLOW raises, then 10 QUICK raises
  3. Lower your heels and reposition your feet with your toes pointing forward. In this position, perform 10 SLOW raises, then 10 QUICK raises – this completes a full SET.
  4. Rest 30 – 60 seconds, then repeat the SET 2-3 more times.

Modification: You can do one leg at a time for a more intense routine.


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This entry was posted on July 22, 2008 by in Uncategorized.
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