Samara Donald is: The Gym Coach

Make the most of your workout!

Ballerinas have great calves!

Samara_dec09_0661If you’ve ever thought your calves could use a little extra meat – you’re not alone. Few women get around to working their calves like ballerinas – and don’t they have great calves!

One of my favorite exercise routine for calves is to follow what those ladies in tu-tu’s do – a sequence of five key ‘positions’ that any woman who took ballet as a kid should know:

How to work your calves like a ballerina:

  1. Pick a medium sized weight for dumbbells (5-15 lbs should do it for most women)
  2. Refer to the below list of positions; Start with position 1 and copy the foot position (not the arm posture, as you will be holding dumbbells at your sides)
  3. With shoulders back and tummy tight, legs straight but not locked – rise up on to the balls of your feet (raising your heel off the floor) – hold for 1 second – then lower down to the starting position.
  4. Repeat 30 times for each position, moving to the next with minimal rest time.




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This entry was posted on September 21, 2011 by in fitness.
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