girl on floor exercising for flexible feet

Here is a workout for just about everything these days. If you want your butt to look better, there is a program for that. People who are concerned about having toned triceps have options. But who would ever care about feet exercises?

The surprising answer is many, many people.

Most people never think about exercises for their feet they walk too far or too long in crummy shoes. However, feet issues can be painful! When those tendons start to get pulled and feet become sore and stiff, foot health suddenly matters.

Exercising your feet, unlike toning and strengthening other odd body parts, is less about looks and much more about function. That is why most of the best ways to work out your feet involve exercises for flexible feet. The more flexible your feet are, the better they can keep up with the rest of your body and adapt to your needs.

Learn how to get flexible feet using these six exercises:

Standing Toe Squats

Also called superman squats, this simple exercise stretches and strengthens your toes and the muscles connecting them with your feet. It is also great for your balance!


  1. Stand with your feet shoulder width apart beneath you.
  2. Lower yourself into an almost-squatting position.
  3. Learn forward and raise yourself up on your toes.
  4. Put your arms overhead and balance in this position 10 seconds.
  5. Rock back onto your feet and then repeat five times.

Big Toe Press

This exercise sounds simple but once you try it, you’ll understand. You will feel the stretch, and it is wonderful.


  1. Standing up straight, keep your heels and feet flat on the floor.
  2. Without raising your feet, lift all of your toes up in the air.
  3. Keep your toes up, but lower just your big toe until it touches the floor.
  4. You may need to do just one foot at a time until you are used to the exercise.
  5. Hold the big toe down for five seconds, raise it back up, and repeat it five times.

Rocking The Arches

Many people have problems with the arches of their feet. You can prevent arch pain and weakening simply by keeping those muscles fit.


  1. Stand up straight again with your feet shoulder width apart.
  2. Firmly plant the outside edges of your feet (like your small toe) on the ground.
  3. Slowly raise up the inside of your foot, pulling it up towards you and out.
  4. Hold for a few seconds and then flatten your feet to the ground.
  5. Now plant the insides of your feet on the ground.
  6. Rock the outside of the feet up so that you are supporting your weight with just the inside of your feet.
  7. Hold for a few seconds and rest.
  8. Repeat so that the insides and outsides are each raised five times.

Golf Ball Rolls

One of the most popular exercises for relieving foot pain and increasing foot flexibility, golf ball rolls are commonly used to treat plantar fasciitis. This exercise is very relaxing and can work out knots and stiffness in the muscles quickly.


  1. Sit on a sturdy seat with your feet out in front of you on the floor and your knees bent.
  2. Place a golf ball under the ball of one foot.
  3. Push that foot out away from your body, keeping the golf ball under your foot closely.
  4. Draw your foot and the ball back towards your body.
  5. Continue to move the ball around using the bottom of your foot for 30 seconds.
  6. Switch feet and repeat.

Cross And Bend

Many dancers know this exercise well. Basically just a stretch, this motion helps to release tensions in the feet and improves flexibility drastically.


  1. While sitting on a sturdy seat or the floor, put on the leg out in front of you in a rest position.
  2. Cross the other leg over top, drawing it toward your opposite hip.
  3. Using your hands, pull your foot (from ankle down) towards your body without moving your leg.
  4. Point your toes as you move your foot.
  5. Pull until you feel the stretch in your muscles, and then hold for 10 seconds.
  6. Relax and switch feet.

Towel Curls

Harder than it sounds, performing a towel curl will have you feeling the weakness of many muscles in your feet. However, it will also build up those muscles’ strength and flexibility!


  1. Stand with one foot on a towel and the other on the solid ground or floor.
  2. Using just your toes, grab the towel.
  3. Holding the towel with your toes, curl your foot as far as you can to each side.
  4. Relax and switch feet.
  5. Repeat twice with each foot. 



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