Standing Calf Raise with Arm Circle
Positioning
1. Stand upright with your feet shoulder-width apart.
2. Keep your spine straight and engage your core.
3. Position your arms by your sides, or raise them to shoulder height with your palms facing forward.
Movement
1. Calf Raise:
- Slowly lift your heels off the ground, rising onto your toes.
- Hold the position at the top for a brief moment, engaging your calf muscles.
- Slowly lower your heels back down to the ground.
2. Arm Circle:
- While performing the calf raise, start moving your arms in small circles forward.
- Gradually make the circles larger as you feel comfortable.
- After a set period, reverse the direction of the arm circles, making sure to engage the shoulder muscles.
Tips
- Keep your balance and avoid swaying your body side to side.
- Perform the calf raise and arm circles simultaneously for an added challenge.
- Focus on your breathing; inhale as you raise your heels and exhale as you lower them.
Repetitions
- Aim for 10-15 repetitions of calf raises with arm circles, then rest and repeat if desired.
