Lil'Fytness Fanatik's FitFix

Lil'Fytness Fanatik's FitFix of the Month
FOR CAPRI PANT LOVERS

Signs of spring are sprouting up allover, including occasional appearances of that cropped pant style my Mom hates so much – the Capri. Well Mom, you might turn up your nose (which I can picture you doing as you read this), but personally I am grateful for the return of the Capri. They are not long enough to cover up my pretty ankle-strap sandals, but they are long enough to cover my pale, UV- sensitive thighs in the sun!

A couple of years ago while I was pushing heavy weights training my lower body in the gym, I had the strongest, shapeliest calves ever. Unfortunately, my neglect in the strength training department is kind of obvious when I look at my calves now! It looks like I have some work to do before the hot weather rolls in and my pant hems roll up!

How am I going to “fitfix” these wimpy lower legs of mine? Just a little fancy footwork on the stairs!

My Home Calf Workout:
1. Stand on the edge of a step with your feet together, maintaining balance by holding the rail. Tighten your abdominals and maintain the natural curve of your spine. The balls of your feet should be on the edge of the stair, feet together.
2. Drop your heels down to completely stretch out the calf muscles (also know as the gastrocnemius and soleus – my CANFITPRO trainer Greg would be disappointed without the anatomically correct labels).
3. Raise up onto your toes until you calf muscles are completely contracted, squeezing the muscles as hard as you can midway through the movement. The tempo that I use for this movement is three seconds up, pause, three seconds down.
4. Perform at least 8 to 15 calf raises. Keep going until your muscles are fatigued. I do 15 carefully counted raises. If this takes you beyond 20 repetitions, pick up a dumbbell and try again – if it is still not enough resistance, do single-leg raises on one foot at a time.
5. Next – do the same exercise only this time point your heels to the sides so that your toes are pointed in (pigeon-toed style-both feet needed here!). Again, repeat 8 to15 times.
6. Finally, move your feet so they are shoulder-width apart and stand on the edge of the step. Now bring your heels close together so that your feet form a V. Repeat the raises – remember the tempo!!

We must not neglect the anterior tibialis – that little muscle in the front of the lower leg that plagues some of us with “shin splints” from time to time.

To work this muscle, ankle weights work well. If you don’t have any, that’s not a problem. I have a strange but effective method for you.

1. Sitting in a chair, place the ankle weight on the top of your feet (if you have the kind that wraps around and secures with Velcro, open it up flat).
2. Keeping your heels planted on the floor, raise your toes, keeping the weight balanced on your forefoot. Lower your toes to the ground.
3. Perform 8-15 repetitions, for three sets. That is all it takes to strengthen the anterior tibialis and prevent shin splints!

{For those without ankle weights, lay a dining table chair down on its back, slip your toes under the top end and lift with your toes. Works the same, but others in your house might look at you funny}

Add these exercises to your workout twice a week and your strong, shapely calves will emerge just in time to show them off in those Capri pants (or shorts and sundresses if you are like my Mom!). More importantly, strong calves have a functional purpose - I hope they will give me an edge on the basketball court, on the soccer field or on the tennis court (who am I kidding – they’ll help me keep up with the kids!)