Bridge Calf Raise

The bridge calf raise is good exercise to help work both your calf and buttock muscles and if you able to stay in the finish phase for a few seconds, it will also work your abdominals.

Lie on your back with your arms out by your sides to aid balance, with both your knees bent and feet flat on the floor.
 

START
FINISH
lie flat on your back raise heels lower back and gluts off floor

Keeping your abdominal and glut muscles contracted throughout the movement raise both heels up off the floor, holding in this upper phase for 2 – 5 seconds, prior to smoothly returning back down to the floor and repeating.

This exercise can also be performed using just one leg at a time, having the other leg kept off the floor, either extended to your front, or raised in the air.

Stretch and Warm Up before you commence any exercise and aim to finish with some good stretching to let your body and mind recover.

Look in the Home Workout area for a great sample workout, if any of these exercises are too hard, then adjust them to your own needs.

Remember to record how many repetitions and sets you can perform, so that you will so how your getting fitter and stronger in all areas. Download your free PDF Record Sheet

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