Select the appropriate weight of the dumbbells. Stand up straight on a step supporting a dumbbell in each hand on either side of your hips. The balls of your feet should be 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 in a strong movement while you exhale. Return to the starting position in a smooth movement while you inhale.TIPS: While your are doing the exercise, move only the ankle joints, make sure you don't move any other part of your body.