CALF RAISES

  • Standing with the balls of your feet on a step or sturdy box, drop your heels until they fall below the step.
  • Reverse the movement, rising to your tiptoes.
  • Perform one to three sets of 10 reps, resting one minute between sets.

TOE CURLS

  • While standing or seated, place a towel under your bare feet.
  • Curl your toes around the towel, then release.
  • Repeat for about one minute, then rest.
  • Continue with one minute on, one minute off for as long as you comfortably can, for up to 30 minutes.

ONE-LEGGED BRIDGE

  • Lying on your back with your knees bent and feet on the ground, raise your hips until they form a straight line between your shoulders and knees.
  • Extend one leg in line with your knee and hold the position for 10 seconds, or as long as you can with proper form.
  • Return your foot to the floor, and repeat the exercise on the other side.
  • Repeat three times per leg, alternating sides and resting as needed. Work up to holding each rep for 30 seconds.

by Yael Grauer

Yael Grauer is a health and fitness writer, a Brazilian jiu-jitsu blue belt and the managing editor of the Performance Menu. This article originally appeared in Experience Life, the no gimmicks no-hype health and fitness magazine. Learn more at ExperienceLife.com