CALF RAISE

Throughout all of this leg work we have barely mentioned the calves, but that doesn't mean that you haven't been working them. The lower-leg muscles are the pillars that undergird all of these exercises. They are extremely important for your balance and stability, and you shouldn't overlook them. But remember that they are working quite hard during all of your standing exercises, so make sure not to start a hard leg-training session by working your calves-just end it that way. You can do this exercise in a machine, or you can hold dumbbells and hang your heels off the edge of a step.

1. Face the machine, place the forefeet on the footplate, and allow the heels to hang down.
2. Move under the shoulder pads and stand tall, keeping the knees straight and the toes pointed straight ahead. Inhale.
3. Exhale as you extend up on the toes.
4. Hold for 1 to 2 seconds.
5. Slowly lower and repeat.