It is said since ancient times that the most beautiful thing which defines a women are the ankles along with the calves. And who doesn’t want to have beautiful and long legs with well-defined calves! Every lady!
If you aren’t natural born beauty, then you have to work your tush off for this! Well, yes, you may not been born with beautiful calves but you can get them with a set of super-crazy and incredible easy exercises.
Also, if you tend to accumulate fat on your calves and they look bigger than your thighs, you can work a bit to get rid of it!
Well, let’s get to work ladies to build-up some beautiful calves, because the summer of ‘19th is near and you might need to take those legs for a walk!
1. Calf Raises
Image Credits: Calf Raises
Position your feet hip-width apart.
Slowly raise your heels until you’re on your tiptoes, then slowly lower back down to the ground. Take three slow counts to raise and lower your heels.
Do 20 reps.
2. Seated Calf Raises With Weights
Image Credits: Seated Calf Raises With Weights
Hold a dumbbell in each hand and sit on a stool or chair. Place your feet flat on the floor, and the handles of the dumbbells on your thighs, just above your knees. Point your elbows slightly out, keep your spine straight, and legs shoulder-width apart, and look straight.
Keeping the balls of your feet on the floor, raise your heels.
Hold this pose for a second and then lower the heels to the floor.
3. Weighted Sumo Squat With Calf Raise
Image Credits: Weighted Sumo Squat With Calf Raise
Hold a dumbbell with both hands. Stand straight with your legs wider than shoulder-width apart. Turn your feet out, keep your back straight, roll your shoulders back, put your chest out, and look straight.
Flex both the knees and lower your torso until your hips are almost in line with your thighs.
Hold this pose for a moment and then slowly raise your body. And right before your legs are straight, raise your heels.
Place the heels down and flex both your knees and get down to a sumo squat.
4. Plie Calf Raises
Image Credits: Plie Calf Raises
Stand with your feet wider than hip-width apart, toes slightly turned out, hands on your hips.
Bend your knees over your toes and lower your body into a squat.
Hold this position and lift your heels up (without raising your hips) and then press them back down 10 times in a row.
Return to standing to complete one rep. Do 5 reps total.
5. Skater Hops
Image Credits: Skater Hops
Stand straight with your legs together.
Bend both your knees slightly and lift your right foot off the floor. Now, bend your right knee fully so that the shin and thigh are at 90 degrees to each other. Lean forward slightly and get into a “runner stance” (shown in the image).
Hop on your left leg and land on your right foot so that the legs are wider than shoulder-width apart. And simultaneously, lift your left foot off the floor. Flex your left knee fully so that your shin and thigh are at 90 degrees with each other.
Again, hop on your right leg and land on your left foot.
6. Hand Under Foot Pose
Image Credits: Hand Under Foot Pose
Distance your legs hip-width apart.
Inhale and slowly raise your arms upwards. Stretch your body upwards as well.
Exhale and slowly bend the trunk forward from your hips till your hands reach your feet.
Next, place the palms of your hands under the soles.
Elbows remain slightly bent pointing outwards.
Loosen up the shoulders and let the arms relax. Take a few slow breaths.
Your knees must remain straight. The back ought to be concave not hunched.
Bring the forehead between the knees if possible. Relax the back muscles of your neck.
Take long and deep breaths. Relax the body. Stay in this position for as long as you feel comfortable.
7. Calf Stretch
Image Credits: Calf Stretch
Stand a little less than arm’s distance from the wall.
Step your left leg forward and your right leg back, keeping your feet parallel.
Bend your left knee and press through your right heel.
Hold for 20 to 30 seconds and switch legs.
8. Arm Plank With Knee Dips
Image Credits: Arm Plank With Knee Dips
Place elbows directly beneath your shoulders, legs extended.
Press through your heels so calves are lengthened. Draw your navel toward your spine and engage your glutes.
Hold for 45 seconds; do three sets.
9. Endurance Running
Image Credits: Endurance Running
Do a light warm-up like spot jogging, jumping jacks, and stretching before you start.
Start jogging on the road or on the treadmill. If you are running on the treadmill, set the incline to 3 degrees.
Run slow and for a longer duration to lose overall body fat as well as calf fat.
10. Single Leg Squats
Image Credits: Single Leg Squats
Stand on your left leg and lift your right leg up and straight out in front of you.
Lift your arms up forwards to about shoulder height and use them for balance and to offset some of your weight as you squat down.
Then sit your hips backwards and you bend your standing leg at the knee to lower your self down towards the floor. Stop at the bottom of the movement, when you get to a 90 degree bend in the standing leg.
Keep your standing foot flat on the floor, so make sure your heal doesn’t lift up.
From the bottom position, push down through your heal, contract your quads and glutes on the standing leg and stand back up to a tall position. Then switch legs and repeat with the right leg as the standing leg. Make sure you do an even number of repetitions on each leg.
11. Stair Climber
Image Credits: Stair Climber
You can do this on the stairs at home or work or at the gym on a StairMaster machine.
Warm up by spot jogging and doing a few warm-up stretches.
Start climbing up and down the stairs at a moderate pace.
Use your toes instead of the entire feet so that you can work on your calves.
Increase your running speed gradually with time and practice.
12. Jump Squats
Image Credits: Jump Squats
Stand straight with your legs shoulder-width apart, chest out, and shoulders rolled back.
Push your buttocks out, bend your knees, and get into a squat or sitting on a chair pose.
Swipe your hands up above your head and jump.
Land softly on the floor.