08 Feb MARIE CLAIRE – 8 Easy Exercises to Strengthen and Stretch Your Way Into Any Pair of High Heels
Nothing’s worse than struggling to walk in a fabulous (and vertiginous!) pair of pumps. Instead of relegating them to the back of your closet—never to be worn again—implement a new fitness routine designed to strengthen and stretch your stems, as well as minimize the risk of sustaining common stiletto-related injuries (think chronic sciatic nerve pain, foot stress fractures, and hip and knee tendinitis).
Whether you prefer working out at the gym or in the comfort of your home, our friend Terrence Walcott, Training Manager and Training Specialist at DavidBartonGym in New York City, helped us demonstrate eight great moves that’ll give you a gorgeous set of gams—and a much more graceful gait.
At-the-Gym Exercise #1: Leg Press
“When this machine is used with a challenging weight, this exercise gives you the most bang for your buck since it works every muscle that is activated when walking in high heels,” says Walcott. “That’s the quadriceps, hamstrings, calves and the gluteus maximus.” (Perform four sets of 10 reps.)
At-Home Exercise #2: Floor Calf Raise
At-the-Gym Exercise #3: Seated Calf Raise
At-Home Exercise #4: Foam Roller Myofascial Release
At-the-Gym Exercise #5: Resisted Standing Hip Abductor
“On this machine you’re usually seated and working the outer thighs—however, modifying the position so that your bottom is raised six inches off of the seat directly targets the glutes,” says Walcott. “Strong glutes help prevent lower back injuries, as that muscle group is responsible for supporting the pelvis, which is tilted into an awkward position when wearing stilettos.” (Perform three sets of 20 reps.)
At-Home Exercise #6: Ankle Alphabet
“Moving your ankles in a dynamic stretch with a full range of motion boosts circulation and loosens the ligaments and tendons that reside in the ankle area,” says Walcott. “While seated on the floor with your knees up, elevate one leg in the air and begin writing out the entire alphabet with your foot. Alternate between feet, as well as tracing the alphabet in lowercase and uppercase letters, in cursive and manuscript.”
At-the-Gym Exercise #7: Leg Extension
At-Home Exercise #8: Arch Rolls
“And if you want to de-stress the entire foot, roll on something that’s wider and longer, like a can of soup, a rolling pin, or even a bottle of wine,” recommends Walcott.
Our model is wearing the following throughout: Michi Motorino Crop Pants, $119; shop.michiny.com worn with Brooks Ravenna 5 Sneakers, $109.99; six02.com, and Nike Legend Tiger Print Capri, $65; six02.com worn with Adidas Pure Boost Sneakers, $119.99; six02.com.