Stand up straight with feet at shoulder-width apart, place the ball of your feet on one stable board and your heels on the floor with toes pointing either straight, hang your two arms down the side of your torso，elbows close to your torso, hold one dumbbell in each hand, palms facing your thighs. That is your starting position

Keep your torso stationary, use your calves to raise your heels off the floor until they touch at the top, hold the position for two seconds as you squeeze your calves

Then, slowly lower the heels back to the starting position

Breathe out when raising and in when lowering Continue reading »

Stand up straight with feet at shoulder-width apart, place the ball of your feet on one stable board and your heels on the floor with toes pointing outwards, hang your two arms down the side of your torso，elbows close to your torso, hold one dumbbell in each hand, palms facing your thighs. That is your starting position

Keep your torso stationary, use your calves to raise your heels off the floor until they touch at the top, hold the position for two seconds as you squeeze your calves

Then, slowly lower the heels back to the starting position

Breathe out when raising and in when lowering Continue reading »

Stand up straight with feet at shoulder-width apart, place the ball of your feet on one stable board and your heels on the floor with toes pointing inwards, hang your two arms down the side of your torso，elbows close to your torso, hold one dumbbell in each hand, palms facing your thighs. That is your starting position

Keep your torso stationary, use your calves to raise your heels off the floor until they touch at the top, hold the position for two seconds as you squeeze your calves

Then, slowly lower the heels back to the starting position

Breathe out when raising and in when lowering Continue reading »

Stand up straight with feet at shoulder-width apart, place the ball of your right foot on one stable board and your right heel on the floor with toes pointing forward with your left (no-lifting) foot hanging in the air; hang your two arms down the side of your torso，elbows close to your torso, hold one dumbbell in your right hand, palm facing your thighs. Your left hand had better grab some steady thing to keep your torso stationary. That is your starting position

Keep your torso stationary, use your right calves to raise your right heel off the floor until it touches at the top, hold the position for two seconds as you squeeze your calves

Then, slowly lower the heel back to the starting position

Repeat the same movement with your left foot

Breathe out when raising and in when lowering Continue reading »

Sit on the end of one flat bench with your upper body upright, bend your knees with thighs parallel to the floor and calves perpendicular to the floor, place the ball of your feet on one stable board and your heels on the floor with toes pointing either straight, hold one dumbbell in each hand and on each thigh, palms facing your thighs. That is your starting position

Keep your torso stationary, use your calves to raise your heels off the floor until they touch at the top, hold the position for two seconds as you squeeze your calves

Then, slowly lower the heels back to the starting position

Breathe out when raising and in when lowering Continue reading »

Sit on the end of one flat bench with your upper body upright, bend your knees with thighs parallel to the floor and calves perpendicular to the floor, place the ball of your feet on one stable board and your heels on the floor with toes pointing outwards, hold one dumbbell in each hand and on each thigh, palms facing your thighs. That is your starting position

Keep your torso stationary, use your calves to raise your heels off the floor until they touch at the top, hold the position for two seconds as you squeeze your calves

Then, slowly lower the heels back to the starting position

Breathe out when raising and in when lowering Continue reading »

Sit on the end of one flat bench with your upper body upright, bend your knees with thighs parallel to the floor and calves perpendicular to the floor, place the ball of your feet on one stable board and your heels on the floor with toes pointing inwards, hold one dumbbell in each hand and on each thigh, palms facing your thighs. That is your starting position

Keep your torso stationary, use your calves to raise your heels off the floor until they touch at the top, hold the position for two seconds as you squeeze your calves

Then, slowly lower the heels back to the starting position

Breathe out when raising and in when lowering Continue reading »

Sit on the end of one flat bench with your upper body upright, bend your knees with thighs parallel to the floor and calves perpendicular to the floor, place the ball of your right foot on one stable board and your right heel on the floor with toe pointing forward, hold one dumbbell between two hands and on your right thigh, palms facing your thigh. That is your starting position

Keep your torso stationary, use your calves to raise your right heel off the floor until it touches at the top, hold the position for two seconds as you squeeze your calves

Then, slowly lower the heel back to the starting position

Repeat the same movement with your left arm

Breathe out when raising and in when lowering Continue reading »