Sit on a chair with your feet flat on the floor.
Grasp a dumbbell in each hand and place them on your thighs. Point the dumbbells upward with your palms facing each other.
Hold the dumbbells throughout the movement.
Raise your heels until your calves are fully contracted.
Once you reach the top of the movement, slowly lower your heels to the starting position.
Repeat the movement for the desired number of repetitions.
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