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STRENGTHEN YOUR ANKLES WHILE BRUSHING YOUR TEETH!

STRENGTHEN YOUR ANKLES WHILE BRUSHING YOUR TEETH!

We can't stress enough how important it is to protect your ankles, especially for a tennis player (or any athlete for that matter). Unfortunately for many, the ankles are often forgotten in your fitness routine. Luckily, there's a way you can strengthen your ankles (and tone your calves) all while brushing your teeth. Strong ankles, toned calves, and shiny teeth, all without adding any extra time to your routine - we'll be adopting this as a daily habit, right away. 

The game plan? Calf raises. Calf raises are amazing. They strengthen the calves, and more importantly, it strengthens the muscles that stabilize your ankle joint. The stronger these muscles are, the less likely you are to injure your ankles, on or off the court.

30Fifteen-calf-raise

Basic Calf Raises
Stand with your feet about hip width apart. Then raise your heels until you're on your toes, and then lower back down. Don't go too fast; you don't want to bounce. Repeat 20 times.

30Fifteen-calf-raise-external-rotation

Calf Raises with an External Rotation
Keep your feet about hip width apart, but this time rotate your feet outwards about forty five degrees. Again, don't bounce. Steadily raise your heels off the ground until you are on your toes, then lower back down. Do 20 reps.

30Fifteen-calf-raise-internal-rotation

Calf Raise with an Internal Rotation
Now, rotate your feet inwards, so your toes almost touch, and your heels remain about hip width apart. Steadily, raise and then lower your heels in the same manner as the first two exercises. Do 20 reps.

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Stretch it out!
By now, your calves are feeling the burn and your teeth are nearly squeaky clean. Take a moment to stretch your calves on the bathroom wall by putting your toes up on the wall and heel on the ground. Lean your hips forward and feel the stretch in your calf. 

Maintaining strong ankles and clean teeth all in one step is the best idea in multi-tasking we've seen in a while, and we can't wait to start. Do you have any cool multi-tasking ideas to include fitness in your daily routine? Leave us a comment!

*Please note these instructions are very basic guides. If you are new to yoga, pilates, or any of the fitness moves pictured above, please find a local studio near you and take a couple of classes before attempting to practice alone. We cannot be held responsible for an injury caused by following these instructions.

5 FAST FACTS FRIDAY: PROBIOTICS

5 FAST FACTS FRIDAY: PROBIOTICS

30FIFTEEN FASHION: NIKKI SCOOP NECK

30FIFTEEN FASHION: NIKKI SCOOP NECK