Why toned feet are the key to a flat tummy

Slogging it out in the gym, the last thing we think about exercising is our feet — despite the fact that each foot has more than 100 muscles, tendons and ligaments, and they have the unenviable job of supporting our weight for 16 hours a day.

in fact, scientists now think we have ‘core’ muscles in our feet the same way we do in our abdomens — and it’s just as important to keep them toned.

Exercising this core in your feet leads to better posture which in turn leads to a slimmer, more upright silhouette. Strong feet mean a more stable grip of the ground, which will help you get more toned legs, bum and tum because you can work out more efficiently.

But most of us are too busy burning calories with cardio exercise or building our six-packs to notice our feet, says consultant podiatrist Matt Fitzpatrick at the College of Podiatry.

‘We spring out of bed and just expect them to kick into life every day and get us from A to B,’ he says. ‘But feet are very clever and complex in the way they are articulated, and they’re just as important to exercise as your biceps or hamstrings — in fact, even more important because they never get to rest.’

When we’re walking or running, the main power and movement comes from muscles in our legs, but it’s the four layers of muscle in our feet that provide vital stability and keep us upright.

These ‘core’ muscles keep our arches raised and if they’re weak, it can cause chronic foot and heel pain. Weak arches can also cause ankle and knee problems because your feet roll inwards when you walk and too much force is placed on the joints. There will also be knock-on effects further up the body.

‘if your feet are weak, you will always be at a disadvantage when it comes to your fitness,’ says Matt. ‘There’s a synergistic benefit of strong feet: you’re less likely to get injured during your workout or sports session because you are more stable, and there’s beginning to be evidence that it can improve your performance.’

He points to an ongoing study where archers given foot exercises and/or orthotic inserts in their shoes improved their aim. For mere gym-going mortals, having strong feet could turbo-charge our workouts and improve the whole body.

You can expect to see an improvement in your core foot muscle strength within two to three weeks of doing daily foot exercises such as the ones in the box to the right.

‘improving foot strength means every step is a more stable one, which can have a positive effect up the skeletal chain to the lower leg and buttocks — so you have the potential to get far more out of your workout,’ says podiatrist Emma Supple.

good feet can also have a dramatic effect on your posture and gait, she adds.

‘When you have weak feet, they tend to collapse down every time you take a step and fall inwards because there’s no arch integrity.

‘That can cause a slump in posture — people with weak foot muscles will often slouch forwards rather than stand up straight.’

Yet most personal trainers still ignore the feet, despite the evidence that’s building up.

A paper in the British Journal of Sports Medicine hailed core foot muscles as ‘largely ignored but critical’, and at a recent conference in Birmingham, experts called for more attention to be focused on foot fitness.

Footwear can make a huge difference to muscles, says Emma. She is a big fan of yoga sandals, which are a little like flip-flops but have a thong between the toes (£38.76,

‘They spread the toes out and help your feet strengthen the musculature,’ she says.

She advises avoiding very flat shoes such as ballet pumps, as they are unsupportive, and also says to restrict how long you wear shoes with a memory foam sole as your foot sinks into the padding, which doesn’t get the muscles working.

And spend some time each day barefoot; research proves it can strengthen muscles and raise your arches. ‘i’d go so far as to say, don’t have a six-pack in your abdomen but make sure there’s one in your foot, because you’ll feel the benefits further up your body,’ says Emma.

‘Everyone should have a daily foot exercise regime — like pelvic floor exercises for your feet — feet are our forgotten heroes.’