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Calf muscles are very important to a gal. They are often on display when wearing shorts or a skirt and look fantastic when they are toned, tight and well shaped. Well one of the best ways to tone your calf muscles is with the calf raise. This time and tested exercise is easy to do and super effective.

How to do the calf raise

Here is a simple instructional video that we made to show you how to do the calf raise. All you need is an elevated platform (that is very stable!) and something to hold on to. Check it out.

You should start of doing around 20 repetitions and then have a break and perform another set. Once you become stronger and more adept at the exercise you can start to add weight to your body by wearing a heavy backpack or holding some dumbbells. This really kicks the muscles into overdrive!

Make sure you warm and and warm down before doing this exercise as the deep stretch you feel at the bottom of the motion can sometimes be too much for your muscles if they are not properly prepared. Enjoy.

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The triceps dip is one of the best exercises for toning the triceps muscles. It is extremely easy to do – you can do it at the gym or at home on your lounge room table. In this post I will show you an instructional video as well as a step by step guide for how to do the perfect triceps dip.

Triceps Dips Instructions:

1. Warm up
Start with a light warm up in order to get the muscles warmed up and the blood flowing.

2. Position your hands
Place your hands on the bench around shoulder width apart. Every woman has a different comfort zone when it comes to triceps dips so make sure you find yours. If your positioning is too wide, however, you will injure your shoulders.

3. Extend your legs
You can place your feet on the ground out in front of you or you can put them up on another bench in order to make the exercise harder. Make sure you are well balanced.

4. Dip
Use your triceps muscles to hold your body while breathe in and dip down. Do not dip so far that you feel a big stretch in your shoulders. There should be some stretch but not too much.

5. Push up
Push your body back up slightly faster than you dipped down whilst breathing out and tensing your triceps muscles.

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