Pilates is a physical fitness program that develops strength and improves balance and posture. The exercises are designed to require you to simultaneously contract your core musculature while performing the movements. The calf consists of both the gastrocnemius, which is the larger, more defined calf muscle, and the soleus, which lies underneath the gastrocnemius. Both muscles work to extend the ankle joint and allow you to point your toes.
Standing Calf Raises
Standing calf raises are highly effective in improving strength and balance. Stand tall with your feet together and thighs tightly together as if imagining they've come together as one. Slightly push your pubic bone forward and engage your abdominals. Inhale, then exhale and slowly push up onto your toes, imagining that a string is pulling your head straight up to the ceiling. As your raise up, be sure to avoid allowing the natural tendency of your heels to push out or "sickle." Control yourself back down to the floor, avoiding your heels from dropping or falling down. Inhale and repeat. Complete three sets of 10 repetitions.
Wide Stance Plie On Toes
The wide stance plie primarily develops the quadriceps and glutes, but also effectively engages the calf muscles. Stand tall with your feet slightly wider than your hips and allow your toes to point outwards. Slightly push your public bone forward and engage your abdominals. Inhale, then push up onto your toes to get to starting position. Push your butt back and squat down until your thighs are parallel with the floor. Exhale and push off the floor to return to starting position, maintaining your position up onto your toes throughout. Inhale and repeat. Complete three sets of 10 repetitions.
Toe Lunges
Toe lunges require your quads and glutes to contract, but effectively target the calf muscles throughout the exercise. Take a big step forward with one foot, keeping your hips pointed forward. Bend your front knee and lower down into a static lunge position with your back leg straight and up onto its toe to get to starting position. Inhale, then exhale and extend your back toe to push off the floor so that your entire body slightly shifts forward. Inhale and flex your foot so that you return to starting position. Complete two sets of 10 repetitions on each foot.
Point And Flex
The point and flex exercise doesn't develop strength in the calf muscle, but it helps to improve the function of the ankle joint and teach it to stay in a straight line as it flexes and extends. Lie on your back with knees bent and feet flat on the floor. Keep the knee at 90 degrees, but raise one leg up so that the lower portion of the leg is parallel with the floor. Inhale, then exhale and extend your ankle to point your toes. Inhale and flex the ankle to bring your toes back. Throughout the movement, be sure that your ankles do not push out or "sickle," but stay in a straight line. Complete two sets of 10 repetitions on each foot.
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