Stronger diamond shaped calf muscles will help support your knee joints and also reduce wear and tear.

Difficulty Level: easy      Time Required: 5 minutes

1. Stand straight up, shoulders relaxed and feet shoulder-width apart.
2. Balance the balls of your feet on the edge of a stair step ledge.
3. Extend your arms in front of you.
4. Keep your body weight slightly forward lower your heels toward the floor.
5. Hold the position for a couple of seconds.
6. Bring your heels back to their original position.
7. Bring your heels up as high as possible.
8. Contract your calf muscles and hold that position for a couple of seconds.
9. bring your heels back to their normal position.
10. Do two sets of 12 lifts each and ensure that each lift is smooth.
    

1. For more resistance, try holding light weights, such as dumbbells. To improve your strength more quickly, lift weights more slowly - this allows your muscles to rely more on strength than momentum.
2. Certain gym machines also provide solid calf workouts.
3. Stretch before and after the exercise.
   

Related Features:

• Calves to Cows
• The skinny on beginning
• Body Construction