The Body Sculpting Bible for Women (44 page)

VARIATION

Multi-Directional Calf Raise

By performing a series of calf raises at different angles, you target all the muscle fibers involved in providing your calves with complete definition. For this exercise you won’t be able to achieve a full stretch at the bottom unless you are on some kind of platform, but it is effective even without one.

PROPER ALIGNMENT

Stand with your torso upright, holding two dumbbells in your hands by your side.

Keep your abdomen pulled in and your shoulders back. Look straight ahead.

TECHNIQUE AND FORM

With your toes pointing straight ahead, raise your heels off of the floor as you exhale by contracting the calves.

Hold the top of the contraction for a second, then inhale while lowering your heels slowly to the starting position.

Repeat for the desired number of repetitions.

Move your feet into position for the next set of repetitions by pointing your toes towards each other, making about a six-inch gap between your heels. Raise your heels off of the floor as you exhale by contracting the calves.

Hold the top of the contraction for a second, then inhale while lowering your heels slowly to the starting position.

Repeat for the desired number of repetitions.

Move your feet into position for the next set of repetitions by touching your heels together and pointing your toes out to the sides. There should be about a six-inch gap between your toes. Raise your heels off of the floor as you exhale by contracting the calves.

Hold the top of the contraction for a second, then inhale while lowering your heels slowly to the starting position.

Repeat for the desired number of repetitions.