Standing Calf Raises
Stand with your feet narrower than shoulder width apart and your toes pointed frontwards. Keep your chest out and midsection firm, do not arch your back. Beginners do not use weights! If you are more advanced and experienced with using weights you can hold a dumbbell in each hand, with your palms facing your outer thighs. Now push up onto your big toes so your heels are raised. Squeeze your calf muscles then lower your heels down slowly. Repeat until you have finished your set. Keep your legs straight throughout the
whole movement.
This can also be performed with your heels hanging off the edge of a sturdy step. When using this method lower your heels downwards until you feel a slight pull then push your heels up as high as possible squeezing your calf muscles.
Lunges
Lunges are an excellent shaping and toning exercise for the lower body for girls and guys. Place your hands on your hips or by your sides. This is great for beginners who are not used to performing Lunges. Once you are comfortable with lunging you can increase your intensity by using dumbbells or a barbell.
Stand with your feet together. Keep your chest out and midsection firm, do not arch your back. With your hands on your hips or by your sides, step forward with a large step. Bend both your knees. Your front shin should remain in a straight line with your ankle. Your back knee should be nearly touching the floor. Now with your front foot push up carefully to starting position. Keep yourself steady throughout the exercise. After you have performed the required amount of reps on that leg, swap to the other leg, repeating the exercise until you have completed your reps. Note: If you are having difficulties performing your lunges place your front foot on a sturdy step when stepping forward.
