I'm Paj Mohager, and today we're going to do dumbbell exercises for your calves. So, besides for making your legs look so good, the calf muscles actually play a big role in just even your walking. You calves aid in your balance, your lateral movement, your squatting, your sitting, your everything. So, today, we're going to do some dumbbell exercises for your calves where you can do even at home. So, the first exercise I'm going to show you is just basic standing dumbbell calf raises. You do a standing position, you grab your dumbbells, feet are shoulder width, feet are flat, you're holding your dumbbells by your side, you're going to go all the way up to the ball of the foot, back down. Ball of the foot, back down. And you do this about four sets of 20, and you will be burning in your calves. Another great exercise with dumbbells for your calves would be the seated calf raises with the dumbbells. Now, with this point, this one you can actually go a little bit heavier with your dumbbells because you're in a seated position, so you don't have to worry about falling over or pulling your back or anything like that. So, what you're going to do is just sitting down, the weight sitting on your knees, you're not, you're not pulling with your hands or anything like that, all I'm doing is stabilizing the weight. I'm going to do up on my toes, back down. Go up and squeeze, back down. It's really important that you squeeze on every rep. Squeeze it, maybe hold for half a second then back down.