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Stand with a dumbbell in each hand. Your feet should be hip-width apart with your toes on a platform raiscd a couple of inches off the ground. Your heels should be on the floor, and your weight should be on the balls of your feet so that you’re leaning forward slightly. Hold the dumbbells at your sides, with your arms extended down. Slowly rise all the way up onto your toes. Feel the contraction in your calves and pause briefly at the top. Your arms should remain in position, although your body will probably be more upright than it was at the start. Slowly lower yourself to the starting position. Sit on the end of a bench with your legs together and your feet flat on the floor. Your knees should be bent at a 90-degree angle. Keeping your back straight, lean forward slightly at the waist, holding in place a weight plate that rests across the base of your toes. Slowly and steadily lift your toes as high as you can, keeping the weight balanced and your back as straight as you can. Hold for a second, then slowly lower the weight to the starting position.

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