While other bodyparts offer a wide range of exercise options, calves . . . well, tend to be boring, truth be told. In the gym, it’s all about raises: You stand with the balls of your feet on a step, platform or rail of a seated or standing calf machine, and then you simply raise and lower your heels against resistance to get your calf workout in. Ho-hum.
Thankfully, Nashville, Tennessee–based personal trainer and founder of Country Fusion Elizabeth Mooney is disrupting that pattern with her innovative, ballet-inspired routine that can be done anywhere, anytime in just 15 minutes, two to three times per week.
“This workout strengthens and tones your calves with five different exercises, all easy to do with no machines required,” says Mooney, who has been a dancer since the age of 2. “Dancers’ legs are admired for good reason, and these moves can also help you develop proper posture and balance, too, both through the repetitions and the resulting body awareness from holding the two ballet positions that are part of the exercises.”
Your Ballet Calf Burner
For this workout, you’ll want to wear flexible athletic shoes or ballet slippers and have a flat, firm surface to stand on with a few feet of clearance in all directions. If you prefer, you also can do it barefoot. You’ll perform each of the five exercises for two to three sets, with reps ranging anywhere from 15 to 40 — try to keep your rest periods between each set to about 30 seconds or so.
“Throughout these movements, make sure your pelvis is tilted up to the ceiling, your core and glutes are engaged, your shoulders are pulled back to open your chest, and your head is up with eyes forward,” Mooney says. “Also, take five minutes or so after the workout to stretch your calves to prevent tightness and injuries. Massage balls and foam rollers are great tools for recovery.”
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