Exercise 1: stand on tiptoe. Slowly standing on tiptoe can help you strengthen the strength of your feet, ankles and instep, and make your sneakers fit better. Do it as slowly as possible while maintaining balance. 1: 00 or 2: 05 is fine. You can also do it in parallel (parallel means keeping your feet level and your heels from everting). Remember to do it slowly and don't move your toes. The weight of the whole body is evenly distributed between the feet and concentrated on the palm of the front foot. If you find it too difficult, you can do it step by step. At first, you can stand on one toe. When your balance improves, the strength of your feet will also increase. Exercise 2: Stretch your ankle. If you want to have a beautiful instep, you have to practice hard. At the beginning of the second exercise, your feet are up, your legs are straight, and your toes are pressed toward the forgotten place. The goal is that when your feet are completely straight, your toes and even the top of your forefoot can touch the ground. This exercise can help you practice your instep well and stretch your toes fully at the same time. Tip: Like other stretching exercises, in order to stretch to the maximum extent, when your feet are big enough for you to reach, stop there for 30 seconds or until you can't persist, then retract your bent knees, move your toes, relax your muscles, and then start contact from the beginning. This exercise is done one foot at a time, so that you can concentrate on practicing one foot after another to achieve the best results. Exercise 3: The last contact is the most difficult of the three, but it is also the action that I think my calf, ankle and foot practice. It improves your balance, ankle strength and overall strength of your feet. The animation shows a foot, but it is difficult. You'd better not try a foot before it is ready. If your balance ability is not very good, then stand on the edge of the steps or high platform and grab something to help balance, but it is best not to rely on other things to balance, but to balance yourself as much as possible. Stand on the edge of the platform, then heel down to the lowest place you can touch, then slowly stand on tiptoe to the highest place you can touch, then go down, and pay attention to control the speed when you go down. Tip: Again, the slower the better. Once you feel that your feet are all right, try to lift one foot to do the above exercises. Maybe you need to grab something to balance at the beginning, but after a long time, you don't need it. All these contacts should be done repeatedly and often to achieve the best results. After practicing for a while, you will find the difference.