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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  • No high heels here. They are not good for my back or my knees.


  • Thank you for sharing the awesome tips.


  • I’ll be using these exercise to make sure I can wear high heels again.


  • Great article but do wonder how often the author wears heels ;)


  • I haven’t worn high heels for over a decade and do not miss them at all.


  • No one answered my last comment – so does this author have a way to help you get used to flatter shoes after wearing high heels all your life? Am having a hip replacement and cannot see me wearing my high heel after that, even though I am more comfortable in high heels than flats.


  • High heels for special occassions are ok surely.


  • High heels are the ultimate shoes for pain! I prefer shoes that I can walk in, stand in and be comfortable in all day! A persons body weight should not be held up by a some long and narrow little heels, all of the pressure and weight goes in the wrong places!


  • that is a great workout list, now is there anything that can help my feet adjust to actually wearing heals?


  • Post-children I find I really struggle to wear high heels at all. It’s a chore and not something I enjoy. I do love how they make your legs look longer though, but practicality and comfort always wins out now.


  • I am taking this article with a grain of salt, we all know high heels are bad for your posture and feet and I feel a podiatrist may have another spin on this article.

    • I tend to agree with your comments about high heels.


  • What great tips thank you. I don’t wear heels very often


  • I have worn high heel just about all my adult life from 16 onwards. When I started to complain about hip pain 2 and 1/2 years ago, my GP said alternate your shoes and their height and I found the high heel helped more than flats.
    I am about to have a hip replacement – will I be able to wear my 6 in heels after the surgery?
    I’d love to think I still could.


  • Absolutely fantastic article – I’ve just been to the races for the first time, and am not used to wearing heels anymore, so I have a whole lot of blisters and so forth.


  • An article to get legs ready for high heels….showing a man doing the exercises :/ lol. Heels are so not good for your body. I’ve never worn them and never will I don’t think


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