Toe Stand

Targeted Muscles: Calves and ankles
What You Need: Sturdy chair
 
Tip: As you progress, try doing the exercise standing on one leg at a time for a total of 10-15 times on each leg.
This exercise will help make walking easier by strengthening your calves and ankles. For an added challenge, you can modify the exercise to improve your balance.
  1. Stand behind a sturdy chair, feet shoulder-width apart, holding on for balance. Breathe in slowly.
  2. Breathe out and slowly stand on tiptoes, as high as possible.
  3. Hold position for 1 second.
  4. Breathe in as you slowly lower heels to the floor.
  5. Repeat 10-15 times.
  6. Rest; then repeat 10-15 more times.

Safety

  • Muscle soreness lasting a few days and slight fatigue are normal after muscle-building exercises, at least at first. After doing these exercises for a few weeks, you will probably not be sore after your workout.

  • To prevent injury, don’t jerk or thrust weights. Use smooth, steady movements.

  • For some exercises, you may want to start alternating arms and work your way up to using both arms at the same time.

  • Breathe out as you lift or push, and breathe in as you relax.

  • Don’t hold your breath during strength exercises. Holding your breath while straining can cause changes in blood pressure. Breathe in slowly through your nose and breathe out slowly through your mouth.

  • Talk with your doctor if you are unsure about doing a particular exercise, especially if you’ve had hip or back surgery.