Stand up straight on a step with your feet at shoulder width apart. Place your toes on the step with the heels extending off it. Contract your pelvic floor and core while keeping your chest up. Using your calves, raise your heels as much as you can.
Slightly raise your right foot keeping the balance and slowly lower your left heel. Return to the starting position in a smooth movement helped by your right foot. Repeat the movement for the specified amount of repetitions and then repeat with the other leg.TIPS: While your are doing the exercise, move only the ankle joints, make sure you don't move any other part of your body.