Strengthen the Calves and Strengthen the Ankles

Main Muscles Affected

• Legs

Workout difficulty

Easy

In the world of fitness there is often a tendency to leave out or neglect the calves and ankles, two parts of the body which, being located in the lower part of the leg, are constantly recalled by daily gestures. These simple and useful exercises strengthen and improve the muscles of the calves and ankles, prevent fatigue and even minor injuries (especially affecting the ankles).

NOTE:

• Level: 2
• Equipment: handlebar, ez bar, mat, fitball, elastic
• Perform 2/3 rounds every other day

1. Bodyweight warm-up
2. 1-leg seated calf raise with dumbbell
3. Seated Calf Raise with Bar ez
4. Calf raises on discs with bar ez
5. Standing calf raise with dumbbells and fitball to the wall
6. Standing calf raise with 1 leg and fitball to the wall
7. Circular knees Ankle strengthening exercises with elastic