Strength from the Ground Up: Essential Foot Core Exercises with Linda Arkelian
The Exercises
Below, you’ll find a series of simple but highly effective foot core exercises demonstrated by Linda. Each targets different muscle groups within the foot, promoting strength, flexibility, and coordination:
1. Doming the Arch
This exercise focuses on engaging the intrinsic muscles of the foot. Learn how to “dome” the foot (lifting the arch without curling the toes) and then scrunch to activate the toes. It’s a fantastic way to support arch strength and prevent overuse injuries. This is performed sitting with foot flat on floor.
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2. Toe Isolation Exercises
Improve toe dexterity and strengthen muscles of the foot. This helps to enhance stability for better balance and grounding. This is performed sitting with foot on floor.
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3. Toe Fannig
This drill encourages spreading the toes, enhancing foot flexibility and alignment. It’s particularly useful for athletes, dancers, and anyone who needs strong, responsive feet.
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4. With Flexed Feet (Advanced)
Strengthen and stretch toes while flexing the foot, which activates not only the foot core but also the lower leg muscles. Performed non-weight bearing foot at 90 degrees to ankle/lower leg.
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5. With Pointed Feet (Advanced)
A classic in dance training, this exercise conditions the foot’s lengthening muscles while maintaining structural integrity. Strengthening and stretching of the foot core muscles and lower leg.
Build a Strong Foundation
The beauty of these exercises is how accessible they are—no equipment needed, just a bit of focus and intention. Incorporating them into your daily routine will help you move better, feel stronger, and strengthen the foot, whether you’re dancing, running, hiking, walking or simply living your daily life.
Meet Linda Arkelian
Linda Arkelian is an internationally acclaimed dancer, choreographer, and educator. She has performed with prestigious companies such as the Royal Winnipeg Ballet and Theatre Ballet of Canada. Linda teaches Ballet and Contemporary Dance at Scotiabank Dance Centre and Simon Fraser University, and coaches at Lamondance Company. Also an accomplished visual artist, actor, and filmmaker, her dance films have been screened globally. Linda’s interdisciplinary projects and innovative collaborations continue to inspire artists across genres.
You can find Linda on Instagram and Facebook
