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Monday, August 31, 2015

Hopping With Single Leg

Purpose: It sounds simple but hopping is a great calf workout.Not only does it work the calf muscles, it also helps to strengthen your core, improves balance and is a good cardiovascular workout

Step Guide To Hop Up and Down

pics of hopping workouts

Starting Position: Stand on 1 leg

Action: Hop up and down

Repetition: Repeat 10-50 times on each leg either in 1 go or in 3 sets of 15

Sunday, August 30, 2015

Toe Pointing Against Resistance

Purpose: Strengthen the CALF using resistance but without having to stand and bear weight on the leg

How To Do Toe Pointing Against Resistance


Pics Of Toe Pointing Against Resistance


Starting Position: Either lying on the bed or sitting in a chair with your legs out straight. Wrap a resistance band such as theraband around the ball of your foot and hold onto the end. Take up the slack in the band

Action: Push your foot downwards against the band so you are pointing your toes as far down as you can.  Hold for 3 seconds and slowly let your foot come back up

Repetition: Repeat 10-20 times

Variations: You can vary the resistance in 2 ways
1) The more tightly you pull the band to increase the tension, the harder the calf muscles will have to work
2) You can choose from a range of bands at different resistances.  The higher the resistance, the harder the calf workout will be

Saturday, August 29, 2015

Step Standing Calf Raises


Purpose: Works the calf muscle through a great range to further increase strength.  One of my favourite calf exercises

How To Do Step Standing Calf Raises

 Pics of Step Standing Calf Raises

Starting Position: Stand with your heels hanging off a step, holding onto something for balance e.g. wall or banister

Action: Let your heels drop down as far as feels comfortable and then push up onto your tip toes. Hold for 3 seconds and then drop back down as low as you can

Repetition: Repeat 10-25 times

Notes: Make sure you are taking your weight evenly through both feet.  You may feel a stretch in your calf as you let your heels drop down – that is fine. You are just having a bit of a stretch as well as strengthening the muscles

Friday, August 28, 2015

Single Standing Calf Raises

Purpose: Calf strengthening in isolation

How To Do Single Standing Calf Raises

pics of Single Standing Calf Raises


Starting Position: Standing holding onto a chair or the wall for balance and lift one foot off the floor.

Action: Push up onto your tiptoes as high as you can.  Hold for 3-5 seconds and then slowly lower back down to the floor.

Repetition: Aim for 3 sets of 10 repetitions

Notes : Get maximum benefit from calf exercises by not taking any weight through your hands – let your legs do the work.  Your hands are just there for balance if needed

Thursday, August 27, 2015

Single Step Calf Raises

Purpose: Advanced strengthening calf muscle exercise

How To Do Single Step Calf Raises

pics of single step calf raises
Starting Position: Stand with your heels hanging off the back of a step, holding the wall for balance.  Lift up one foot so you are standing on one leg.

Action: Push up onto your toes as high as you can and hold for 3-5 seconds.  Then, slowly lower down as far as you can, dropping your heel lower than the level of the step. Repeat

Repetition: Repeat 10-30 times on each leg

Progression: Wear a backpack containing heavy books while doing this exercise to make this even harder