2torial #0409: Learn2 Perform Basic Calisthenics Try the standing calf raise Stand with your feet hip-width apart, your knees barely bent and your ankles straight. Lift yourself up onto the balls of your feet. Hold yourself there for three seconds, then lower yourself back, but not all the way to the floor. Repeat nine times before you let your heels rest on the ground. Be careful not to roll your ankles or shift your weight to the outside of your foot. If you need more of a challenge, hold one small weight in each hand during this exercise. If you need to hold onto something stable for balance, that's okay. Step 5