This season’s heels have reached an ultimate high. And although they’re absolutely gorgeous, walking around in them without preparing your body could result in bad posture, sore legs/feet and balancing act of a circus clown. Although the balance part will take practice, here are 4 exercises to tie into your routines to help prepare your hamstrings, glutes and core muscles for a fall of easy walking:

1. Jump Rope

With a jump rope (or with a pretend one if you never mastered this playground pastime), take small hops on your toes for 50 repetitions with a 30 second break. Continue until you’ve reached at least 500 jumps. You’ll be toning your calves and getting a great cardio and plyometric workout (i.e. not only your calves benefit, but your heart and bones as well).

2. Lunges

Lunges are great for your glutes and it doesn’t take many to get you out of breath and the lactic acid flowing through your thighs. Step backward with your left foot and bend your knee to the ground until your left leg is at a 90 degree angle to the floor. Perform 15 repetitions on each leg for 3 sets.

3. One Leg Bridge

Strengthen your bum, hamstring and lower back one leg at a time. Hug one leg into your chest and press one heel into the floor. Push your hips off the floor balance for 3 seconds and lower, holding your hips just above the ground. Perform 15 repetitions on each leg for 3 sets.

4. Squats

Bring it all together for a full lower body and core workout with 3 sets of squats. Remember a squat doesn’t work unless you keep your weight centred in your butt and heels. Stand with your legs shoulder width apart, knees bent, and slowly lower yourself backward as if you were going to hover over a chair. When your thighs are parallel to the ground, hold for a second and then push back up, passing through your standing stance to balance on your toes. Perform 15 repetitions on each leg for 3 sets.