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Three Methods:Getting in the Starting PositionPerforming the ExerciseFrequency

These low intensity exercises are a great way to tone both your calf and your heel muscles.

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EditMethod 1 of 3: Getting in the Starting Position

  1. Work out Calves With an Exercise Ball Step 1 Version 2.jpg
    1
    Sit in a comfortable position on the exercise ball. Take some time to find your balance to avoid the likelihood of falling or slipping.
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  2. Work out Calves With an Exercise Ball Step 2 Version 2.jpg
    2
    Place your feet firmly on the ground.

EditMethod 2 of 3: Performing the Exercise

  1. Work out Calves With an Exercise Ball Step 3 Version 2.jpg
    1
    Raise up on your toes. Make sure that your abs are tightened and that you stay stable on the exercise ball.
  2. Work out Calves With an Exercise Ball Step 4 Version 2.jpg
    2
    Lower your feet to the ground, then repeat. While this may seem overly simple, keep in mind that you will have to use your core to stay still on the exercise ball, which makes the exercise slightly more difficult.

EditMethod 3 of 3: Frequency

  1. Work out Calves With an Exercise Ball Step 5.jpg
    1
    Do 20 repetitions of this exercise on each side. Aim to do about three sets.
  2. 2
    In order to start seeing/feeling results, aim to do three sets 5 days a week for 6 weeks. For faster results, increase the number of sets/times per week you do this exercise.
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EditTips

  • The benefits of these exercises are increased strength and flexibility in your calf muscles.
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EditThings You Need

  • Exercise ball

EditRelated wikiHows

Article Info

Categories: Personal Fitness

Recent edits by: Teresa, Damara Ortega, Jmuddy95

In other languages:

Español: Cómo ejercitar las pantorrillas con una pelota de ejercicio, Italiano: Come Allenare i Polpacci Con una Palla Fitness, Português: Como Malhar Panturrilhas com uma Bola de Ginástica, Русский: разрабатывать икроножные мышцы с помощью гимнастического мяча

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