Women mostly focus on getting a perfect upper leg that is the quadriceps and hamstrings. They skip the lower leg exercises but do not do that. Toned calf muscles will strengthen your lower legs, give them the perfect look and shape and make your legs look more even longer.
How to get toned calves?
The calves muscle consists of two muscles: the Gastrocneimus and the Soleus muscle. The Gastrocneimus is the large fleshy muscle at the back of your leg. And the soleus is the smaller muscle that is present within the large muscle. It helps in lifting your heels while you are sitting.
Women especially have tight calves muscles. You can blame on the high heels for this tightening. But mostly, it is caused by running and working vigorously throughout the day. You must stretch your calves once in a day before starting your daily work.
One of the most noticeable features of our body is the calf muscles of our leg. Some of the most important calves workouts for women to strengthen calves are:
- Standing calf raises
- Stairs climbing
- Mountain climbing
- Calf presses
- Stationary bike
- Rope jumping
Standing Calf Raises
You can do this exercise on a weighted calf machine or on some kind of a platform. You can practice this exercise even on stairs. Lower your weight down into your heels as they lean off the platform, using your calf muscles, raises up to tip-toes and hold this posture for 2-3 seconds.
Complete 20-50 repetitions for 3 sets. Calves do respond to higher repetitions.
Stairs work as a great heart pumping exercise for toning the calf muscles. Although the idea is very old fashioned, but it is effective in terms of toning and strengthening of the lower limb muscles at home.
Start with 30 minutes of workout per day and then gradually increase the session period.
Mountain climbing exercise
Start your workout with a push-up position and make sure that your abs are tight and contracted. Start moving your legs in a running manner in and out.
Repeat as fast as you can do for a minute. This exercise is overall leg strengtheners.
You need to do a long press. Set the weight between 20-60 lbs. Now firmly press the weight with your calf muscles and repeat the exercise around 30-50 for 3 sets.
Give your calves an extra kick by setting up a stationary bike lower than the normal ones. This will boost your calves when your calves have to push consistently and also you get your aerobics done.
It can get fun while doing this exercise. It is cheap, and a great fat burning calf exercise that can be performed anywhere. It is now practiced in gym classes as well.
If you don’t have a rope then no worries, just jump up and down on your feet for 30 seconds or more. Take rest and then repeat for 4 sets a day.