Standing Heel Raises 

Purpose: An excellent way to tone and increase definition in the calf muscles.

Implementation Stand with a dumbbell in each hand. Your feet should be hip-width apart, with your toes on a platform, weight or block a couple of inches off the ground. Your heels should be on the floor, with your arms extended at your sides. Put your weight on the balls of your feet so you're leaning forward slightly. Rise all the way up onto your toes. Feel the contraction 'in your calves and pause for about 2 seconds at the top, then lower slowly and under control to the starting position.  Your arms should remain in position, though your body will probably be more upright. Lower.  Notes:  You can use anything in your home for a platform, ex:  your stairs a board, some books, anything to elevate your heels slightly.

 
Exercise Slideshow

 

          
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