Gold Member Badge


  • You're all caught up!

Exercises in High Heels

author image Tara Thackeray
Based in Boulder City, Nev., Tara Thackeray began writing in 2008 for a national law review website. Her work has been published on the BARBRI website and she also contributes humorous articles on her blog. Thackeray holds a Bachelor of Arts in communication from Arizona State University.
Exercises in High Heels
A woman is slipping her feet into high heels. Photo Credit: Wavebreakmedia Ltd/Wavebreak Media/Getty Images

Many women covet high heels. They can provide height, power, and even sex appeal. Performed in high heels, the high heel workout is one of the few exercises that incorporates this shoe. There are, however, many exercises that have been developed to help prevent injury from walking in high heels and to help you balance well.

Video of the Day


Walking in high heels creates a firmer butt and calves. Rosalind Neilen, a Florida-based trainer, developed the high heel workout. This workout focuses the first 10 minutes of the class on different types of walking in high heels. Walking to different tempos of music is performed. Neilen even incorporates balancing glassware to perfect the walk. After the first 10 minutes, participants complete the remainder of the class in athletic shoes.

Calf Stretch

When a woman wears high heels, it can tighten her calf. This results from shortening the calf muscles; the calf muscles shorten because the heel does not touch the ground when you wear high heels. Performing calf stretches lengthens calf muscles and helps you avoid injury and allows you to walk more comfortably in heels. Calf stretches can be done barefoot or wearing athletic shoes. Begin by standing next to a wall. Keep both feet on the ground, extend one foot behind you and slowly flex and contract the muscle.

Alphabet Foot

One way to keep your balance while walking on high heels is to perform the "alphabet foot" on a regular basis. This exercise aids you with balance. While barefoot, stand on your right foot, ensure that your big toe, little toe and heel firmly touch the ground. With the left foot, air draw the alphabet. Switch feet. These movements allow you to practice balance with all foot positions, according to Canadian Living.

Achilles Heel

Warm up the Achilles heel, before putting on your shoes, so that walking in high heels will be easier. While barefoot, point and flex the toe and do foot circles. These moves stretch this muscle, which can become tight when wearing high heels. A good stretch allows for better use of the muscle.

LiveStrong Calorie Tracker
Lose Weight. Feel Great! Change your life with MyPlate by LIVESTRONG.COM
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
  • Female
  • Male
ft. in.


Demand Media