1. He's Such a Heel
While working hard to pump up your chest, tighten the abs and strengthen the arms, you often forget about the lowly heel. An important junction between the foot and the leg, the heel is used so much every day that it's easy to see why you might take it for granted. However, when your posture begins to fail and you get tired easily when walking, the disrespect that you've given your heels could be the cause. Working the heels with targeted exercises then becomes the cure.
2. Try Standing Heel Raises
Standing heel raises can be done anywhere; you don't have to be in the gym, breaking a big sweat. Just stand straight, with legs slightly parted. Pull in the abs and look straight ahead. Bend your knees slightly and raise yourself up onto your toes. Hold it for a couple seconds and slowly lower your body. You can do this exercise with both feet at once and one at a time. Incorporate it into your daily routine. Do it whenever you stand in a line or wait for a light to change.
3. Step Up to the Heeling
Use a small step either on a stairway or as an individual piece of exercise equipment. Stand on top of the step and put one foot lightly on the edge of the step and push down on it. In addition to stretching your calf muscles and strengthening the heel ligaments, this is a great exercise for tight Achilles tendons that run along the back of the heel. Add weights in each hand to provide a little more resistance and work the butt muscles, abs and shoulders at the same time.
4. Cross Training Exercises
Any exerciser can appreciate the effects of multi-tasking and cross training to get the most out of a workout. Whenever you are doing leg lifts with or without weights, add a few reps with your heel outstretched. Bend your foot so your toes are pointing up and repeat the lifts, feeling the pull and retraction on your heel. Kicks back from a kneeling position also can be modified to add some resistance and strength training to your heels. Even while sitting down, you can lift your leg out, toes pointed up and work the heel.
5. The Back Loves the Heel
Regular exercises aimed at the heel will help with back strengthening as well as calf formation. Lie down with your feet flat in front of you. Bend you foot from the ankle. Point the toes up and relax. Do this 10 times on each foot. Slide one leg up into a bent knee position and push it down slowly with your toes pointed toward the ceiling. Do this move quickly ten times to reduce and slowly to build muscles.
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