HOLISTIC FITNESS
Weight Management. Body Sculpting. Mindfulness Practice
By Ruth Henao. Fitness Coach
LEVEL 3: Stand up with one foot on the floor or a platform.
EXERCISE GUIDE
1. Crunch
2. Push-up
3. Squat
4. Bird Dog
5. Lung
6. Leg Raises
7. The Bridge
8. Tricep Dip
9. Superman
10. Calf Raises
LEVEL 2: Use a platform.
Muscle Group: Calves (gastrocnemius muscle & soleus muscle).
The calves are often considered the second heart due to their role in the circulatory system. Training them is crucial for preventing varicose and spider veins, as it helps prevent blood pooling and potential blood clots.
Additionally, calf exercises can enhance balance, posture, and stability.
Initial Position:
Stand straight with your feet hip-width apart, and place the balls of your feet on the edge of a platform, or the ground.
Final Position:
- Slowly raise your heels by pushing through the balls of your feet until you are on your tiptoes, fully contracting your calf muscles for 1 second.
- Lower your heels back down below the level of the platform until you feel a stretch in your calf muscles.
Level 1: Stand up with both feet on the floor.
Level 2: Use a Platform positioning the balls of your feet on the edge.
Level 3: Perform the exercise on one leg at a time.
Tips:
- Focus on the full range of motion, lifting and lowering your heels completely until you feel the stretch.
- Keep your core engaged for stability.
Breathing:
Inhale: On your initial position.
Exhale: While raising and contracting your calves.
Repetitions: 15-25
CALF RAISES
LEVEL 1: Stand up with both feet on the floor.