Shapely calves are a thing of beauty. And to get them you must be dedicated. Because calves consist of two muscles, you need to incorporate lower leg exercises into your daily workout; they hit the two muscles from different angles. Here are ten exercises that tone calves fast.
1. Standing calf raise
This exercise delivers a deep stretch along with strengthening.
- Stand facing a wall
- Step two feet away from it
- Place your hands against the wall and lean in as if you were going to do a push up
- Keep your body in a straight line and your heels on the ground (you should feel a stretch)
- Go up on the balls of your feet as you continue to lean toward the wall
- Pause
- Slowly lower back down
- Repeat 15 times
2. Seated calf raises
You will need dumbbells for this exercise. The should weigh at least 10 pounds.
- Sit in a chair
- Bend your legs 90 degrees angle
- Place your feet flat on the floor
- Pick up a dumbbell in each hand
- Hold them on your knees
- Slowly squeeze your calf muscles as you lift your legs to the balls of your feet (make sure you don’t bounce)
- Pause
- Lower slowly without resting
- Repeat 15 times
3. Ankle circles
“Ankle circles can be done sitting or standing,” Self Growth notes.
- Use a steady object — a squat rack, for example — to hold yourself
- Lift your right leg in the air two inches from the floor
- Describe a circle with your big toe
- Repeat these steps with your left leg and foot
4. Calves SMR
SMR stands for “self myofascial release.” It’s a way of healing tissue, relieving pain, and relaxing muscles without anyone’s help.
- Sit on the floor
- Place a foam roller under your lower left leg
- Cross your right leg to the opposite side and let it support some of your weight
- Place your hands at your side
- Press down and raise your hips off the floor, putting weight on your calf muscle
- Roll from just below your knee to just above the ankle
- Pause at any point of tension for 10 seconds
- Repeat with your right leg
5. Balance board
Also known as a wobble board, a balance board delivers benefits beyond toned calves. “When used for strength training exercises,” PopSugar notes, “it’s a great tool for runners, skiers, tennis players, and yogis because it helps improve coordination and balancing abilities.”
- Place a balance board in front of you
- Stand on it
- Try to balance
- Hold your balance as long as you can
Other exercises for sexy calves
The great thing is that these are exercises you probably already do.
• Running
Awesome for your legs and calves, you should run five days a week for half an hour or so for best results.
• Yoga
Not only great for stress relief, strength, and flexibility, yoga’s also great for calves. Check out the tree pose.
• Ballet
Numerous ballet poses require you to stand on your toes. In this way it is similar to some yoga poses and calf raises. Consider enrolling in a beginner ballet class. “Yet, even without lacing up point shoes,” LiveStrong reports, “adding calf exercises to any workout routine can help build those muscles we admire.”
• Lunges
Not only do lunges tone your butt and thighs. They also shape your calves. Do two sets of 12 lunges.
• Squats
“The king of all butt exercises,” as Top.Me calls them, squats tone your legs, butt, and calves. They work best when you maintain proper form: Your knees should never extend beyond your toes, and you shouldn’t lean forward.
Don’t have a cow about toning calves
Toned, shapely calves are a must if you plan to wear shorts, skirts, or dresses. These important, sexy muscles often take a back seat to glutes and quads. Let them drive your exercise time for once by walking, jumping, and bike riding. These exercises strengthen and firm them.
