Heel and Toe Raises
Steadier footing on uneven ground and curbs
- Position
- Standing, holding on
- Takes
- 2 minutes
- How much
- 10 of each, once a day
Why this one
The calves and shins are what catch you when a foot lands wrong, and they are almost never trained on purpose. This costs nothing, takes two minutes, and can be done at the kitchen counter while the kettle boils.
How to do it
Stand behind a counter or a sturdy chair back. Rest your fingertips on it — do not grip.
Rise onto your toes as high as is comfortable. Hold for one second.
Lower slowly all the way down.
Then lift your toes off the floor, keeping your heels down. Hold, and lower.
Watch for
Hauling yourself up with your arms. Fingertips only — if you need to grip, you are doing the arms' version of the exercise, not the calves'.
Make it easier
Do fewer, and hold the counter with a full hand until it feels steady.
Make it harder
One foot at a time, or stand with the balls of your feet on a thick book.
More for strengthening
Seated Row
Pulling a door open, and standing straighter doing it
Uses Figure-8 band with handles
How to do it
Seated Press and Curl
Lifting a bag onto a high shelf
Uses Figure-8 band with handles
How to do it