Toe Raises

Want some impressive looking calves? Here's how to get them.

Start out simply standing on the ground flatfooted, toes pointing straight ahead. Hold on to something to balance yourself, and begin raising up as high as you can on your toes. As with most exercises here, you will do them slowly. Lower yourself to the starting position, then repeat. High reps are best here. Try to work up to at least 25 reps. Then add sets, 2 - 3.

To make this a little tougher as you progress, do them one leg at a time. You can also turn your feet in and out in order to work different parts of your calves. A set of 25 reps with feet pointing forward, then out, then in, would give you a nice workout.

For an even tougher workout, and to really make those calves grow, place your toes on the edge of a 2x4, or on the stairs, and lower the heels as far as possible. Then raise up on your toes, again as high as you can, and repeat. Again, 25 reps is what you'll be shooting for. This will really make the calves burn.

But please, start out slowly. Don't do too many reps at one time in the beginning, or you won't be walking the next day or two.

Wall Squat...

(If this hurts your knees... discontinue!)

Stand straight with your back pressed against a wall. Feet should be about shoulder width. Lower yourself down into a sitting position, still leaning against the wall. (Be certain the front of your feet are in front of your knees... if not, move your feet forward.) Hold this position for about 30 seconds, then return to the start. Gradually build up to 3 reps. This will add some size and muscle to your legs in a hurry!

Crunch

This is an exercise I personally hate.... but it's a good one for those troublesome abs. Lie on the floor on your back with your feet up on the couch or a chair or something. Your buttocks should be as close to the couch as possible. To ease the strain on your neck, take a towel and fold it lengthwise, then place it behind your head, grasping both ends. The back of your head should lie comfortably in the towel. Lock your elbows against your side.
Now very slowly raise your head and shoulders off the ground a few inches. Don't pull with the towel. Allow your abs to do the work. And don't lift too high off the ground... you'll get a backache. Just a few inches will do. Squeeze your stomach at the top and hold for a second or two, then slowly lower yourself back to the starting position. That's 1 rep. Work your way up to about 25 reps. Remember to do these slowly and squeeze at the top.
Your goal will be 2-3 sets of 25 reps.
This sounds complicated the way I described it, but it's not. Grab the towel, put it behind your head, lie down and get in position, and you'll figure out what I'm talking about. You'll hate me while you're doing these, but wait till you see the results.