That’s right ladies, spring is here and so is the spring racing carnival. Summer dresses and high heels are on but are your legs strong enough to cope with the high heels!

Nothing ruins a look more than a woman carrying her shoes before the event is even over but when you’re in pain, you’re in pain.

Here are my top 5 tips on how to get your legs ready for those high heels:

1) Calf muscle strength

Calf raises do make your calves look shapely but also provide your feet the strength they need whilst wearing high heels.

The calf muscles work to support the arch of your foot.

• Stand at the wall, with one foot in the air.
• With the foot that is on the ground, come up onto your toes, hold for 5 seconds.
• Repeat 10 times per foot.

2) Single leg bridging

This exercise specifically targets your bottom muscles (gluteus maximus) which support your back and prevent pelvic instability. The bonus of working this muscle is it gives you a shapely bottom as well as helps you stand up straight hence improving your posture.

• Lie on your back with your knees bent.
• Lift one leg in the air.
• Lift your bottom up so that your body is straight.
• Hold for 3 seconds, then lower your bottom down.
• Repeat 10 times per leg.

3) Lunges

You want to walk the walk? Lunges are great for developing knee strength and control, which is what gives you the strength to stay on your feet all day long without even feeling any pain or discomfort.

As a bonus it gives the front of your thighs a great shape!

• Stand with one leg in front of the other, shoulder width apart.
• Lower your body down, bending both knees and ensuring your front leg does not go over your toes.
• Hold for 2 sec, then come back up again.
• Repeat 10 times.

4) Core stability

Everyone talks about core stability like it’s a sit up exercise – but it isn’t.

Core stability is something as simple and as easy as lying on your back and concentrating on contracting the right muscles.

What’s it for? If you get it right, exercising your core stabilising muscles will give your abdominal muscles tone and your body the ability to sit and stand upright, taller than you ever have.

• Lie on your back with your knees bent.
• Draw your stomach muscles in gently, just below your belly button, without flattening your back.
• You should be able to slide your hand in under your lower back without getting it squashed.
• Maintaining this abdominal contraction, lift your leg up in the air and out to the side.
• Bring the leg back into the starting position.
• Repeat 10 times per side.

5) Push-ups against the wall

Just like your legs, your arms need to be strong. Arms often are forgotten by women when working out yet we use our arms all the time. Neglecting our arms are the main causes of pain around our shoulders, neck and inadvertently headaches and migraines.

• Stand with your hands on the wall just below shoulder height.
• Hold your shoulder blade back and up a little bit.
• This activates the major stabilisers of the shoulders, the upper trapezius muscles.
• Lower yourself down towards the wall, using the elbows only.
• Hold for 3 seconds, then rise back up again.
• Repeat 8-10 times.

Do you have any other great exercise tips for the legs to add to this list? Please share in the comments below.

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