Hey beautiful, we hope you’re having a great day!

It’s me, Madison Young, back again this week for another one of our Workout Wednesdays!

Today, we’re going to help tone up your calves! 

Why the calves?

If you want to look absolutely gorgeous in your favorite pair of heels…

Calf exercises are definitely a must!

However, that’s not the only reason you should incorporate calf exercises into your workouts.

Stronger calves = lesser injuries!

Your calves do not just make your body line pop when you wear heels.

They also help promote better stability, and strengthen your ankles, allowing you to keep your balance when you walk, run and jump.

In short: The more you workout your calf muscles, the longer and farther you can walk, run and lift — and the less likely you are to get injured.

To get you started, here are 5 Exercises That Tones & Strengthens your Calves:

Time: At least 15 minutes

Equipment: Exercise mat, dumbbells.

Instructions: Complete 3 out of the 5 moves we’ve shown, at least 3 times a week.

Feel free to mix it up and do a combination of these exercises.

Perform 15 reps of each, then take a break of 30 seconds before starting on the next exercise. Once you've completed all three exercises, repeat them for 2 more times:

Exercise #1: Calf Raise w/ Dumbbells

• Grab a pair of dumbbells that are not too heavy in each hand.
• Stand on a flat surface, with your feet shoulder-width apart and dumbbells in hands. 
• Tighten your core, then press through the front of your feet to lift heels off the floor. Do not lock your knees. 
• At the top, squeeze your calf muscles and hold for five seconds. 
• Complete up to 15 reps.

Exercise #2: Butt Kicks

• Start standing with feet under hips and hands at sides. 
• Bend left leg backwards and raise heel to glute, then quickly return it to start and repeat on the right side. 
• Make sure you stay up on the balls on the front of your feet throughout the exercise. Every left & right leg movement is one rep. 
• Complete 15 reps.

Exercise #3: Squat to Raised Heel

• Start standing with feet wide and toes turned out slightly. 
• Engage core and bend knees to reach hips back and lower down into a squat, arms clasped in front of you. 
• Then, press onto the front of your feet and lift yourself up.
• Return to start. That's one rep. 
• Complete 15 reps.

Exercise #4: Jump Rope

• Start with feet together and arms by sides. 
• Bend your elbows and spread your forearms slightly. 
• Begin making small forward circles with both forearms while simultaneously taking quick hops with feet. 
• If you're using a jump rope, start with the rope resting behind heels and hop over with both feet it as it comes around.
• One jump equals one rep. Complete 15 reps.

Safety Tip: If you’re worried about tripping, you can perform this move without an actual jump rope!

Exercise #5: Jumping Jacks

• Stand at rest, feet side by side and arms at your sides. 
• Then, simultaneously raise arms out and overhead while jumping & spreading your feet out comfortably. 
• Reverse the movement without pause and go back to the starting position. That's one rep. 
• Complete 15 reps.

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