While working on the lower body, people often tend to ignore the calf muscles, which like other parts of the body require equal attention.
Although calves are notoriously one of the most difficult muscles to sculp, incorporating a few calf muscle exercises three to four times a week and following a sensible diet can make a difference in the shape of your lower leg.
Not only will your calf muscles (gastrocnemius and soleus) get stronger, but you will become leaner. Weight training also helps to tone muscles, improving your appearance, and fighting age-related muscle loss.
Stand with your feet together and arms at your sides. Jump and spread your legs wide, simultaneously raising your hands and clapping overhead.
Jump and return your hands and feet to the starting position.
Repeat 3 sets of 20 each.
2.Weighted calf raise
- Stand upright with your feet moderately apart, holding a dumbbell in each hand at your sides. Keep your arms extended and shoulders relaxed.
- Shift your weight onto your toes.
- Press your weight down and push your body upward and forward, raising your heels off of the ground.
- Hold this position for five counts at the top.
- Bring your heels back down to the ground. Make sure to keep this motion controlled.
- Don’t lock your knees. Keep them in a slightly bent – this improves balance.
- Perform 3 sets of 15 repetitions with a weight in each hand. Adjust weight as it feels necessary.
3.Seated calf raise
- Sit in a sturdy chair with a heavy object (like a sandbag or weight plate) resting across the top of your thighs, near your knees.
- Push your toes into the ground and heels off the ground to push the weight upward and bring.
- Hold this for a brief moment at the top.
- Bring your heels back down to the ground. Placing the weight on your thighs should assist you in keeping this motion controlled.
- Perform 3 sets of 20 each.
Walking up and down a flight of stairs is an exceptionally simple and effective calf workout. This can be done on the stairs in your home, at work, at the stadium, or on the stair-stepper machine at the gym.
This is an activity that can be incorporated into your daily routine without having to make time for it. Just opt for stairs instead of an elevator.
This straightforward childhood pastime is an excellent tool to help work on the calf muscles.
Each time you jump, ensure that the rope passes under your feet.
Focus on keeping your elbows drawn in close to your body, jump off using only the balls of your feet (heels should not touch the ground), and finding a breathing rhythm.
Aim to perform 5 sessions of 1-minute each, with 30 to 60 seconds of rest in between. Feel free to adjust this to a longer time to increase the challenge.
You can also attempt to swing the rope under your feet two times in between jumps to make this move more advanced.
6.Squats with calf raises
- Start by standing with feet about shoulder-width apart.
- Lower your lower until thighs are parallel to the ground (or as close to this as you can).
- Squeeze glutes and push into your heels to bring yourself back to standing.
- In a fluid motion, raise to your tiptoes and flex the calf muscles, then lower slowly into the next squat.
- Keep your gaze fixed ahead of you, do not let your upper body lean forward, and don’t let your knees bow inward or outward. You should never be on your toes while performing a squat.