Do you want sexy, slim, toned, sculpted, yet feminine calves?
Every activity that involves climbing leads to stronger calf muscles.
Calves consists of two main muscles – gastrocnemius, which gives the calf a rounded shape, and the soleus, which is smaller, more elongated and located below the gastrocnemius.
For strengthening and shaping your calves it’s enough to use your own body weight.
However, to speed up the muscle growth, you can also use additional weights such as dumbbells.
Under the load, the muscle will grow faster.
Strong muscle mass delays the aging process.
Sports such as fast walking, running, hiking ,uphill climbing will help you strengthen and re-shape the calf muscles.
The higher the incline, the harder your calf muscles work.
Football, basketball and tennis are also great sports for calves, as they require jumping, running, acceleration or sudden change of direction.
For women, dancing and swimming are great alternatives. These sports activate all leg muscles and put less burden on joints compared to sports that include jumping or running.
Swimming is the safest way to strengthen the calves!
It’s also recommended to run barefoot.
After you warm up, run for up to 20 minutes in sneakers, and then run for another 20 minutes barefoot.
Jumping rope is also an excellent exercise for calves.
This is because jump rope exercise always keeps calf muscles active.
Skip the rope for about minute or two as part of the warm-up routine.
The most effective calf toning exercises that I am about to share with you can be performed at home, two to three times a week.
The workout routines are suitable for people of all ages.
This is because most come down to just standing on your fingers.
But before you start, make sure to warm up the muscles by walking or running for about 10 minutes.
These exercises are especially recommended for women who want to have sexy, slim, toned, sculpted, yet feminine legs.
Without well-shaped calves, legs won’t look as appealing.
Best workouts for beautifully toned calves
- Stand straight with legs against each other, lift up on your fingers.
- Slowly lower your back like you are about to get in a seating position. Make sure your back is straight all the time.
- Now quickly lower the heels to the floor and rise them up again.
Repeat 30 times in 3 sets, with a 1 minute break between sets.
To maintain balance, stand next to a wall.
- Place your feet in the width of the hips.
- Raise up on your fingers, pull the stomach in, raise your heels as much as you can.
Try not to wiggle.
Like in the previous exercise, the spine must be perfectly straight.
In order to achieve better results, in time, start this exercise by holding small weights or bottles of water in your hand.
Repeat the movement 20 times in 4 sets, with a 1 minute break between sets.
- Climb on a stair or a thick book so that foot is a little over the edge of a book or a stair.
- Lift up your fingers, and gently lower the back of your foot.
Repeat the exercise 10-12 times for each foot, in 3 sets.
Keep the body straight, and if necessary to maintain balance, hold on to the nearest wall.
- Sit on a chair with completely straight back.
- Start gently circling your foot in the direction of a clock.
Repeat the exercise 6 times, then circle your foot on in the opposite direction.
Repeat the exercise with the other foot as well.
Take a look around you.
The most beautiful legs have perfectly shaped calves.
Unfortunately, not all women are gifted with nice looking calves.
Genes play an important role.
For example, if you already have too bulky calves then avoid the mentioned exercises to avoid further calve strengthening.
Also, one of the main causes of large calves is excess weight.
Arm yourself with patience because calf is the last body part where weight is reduced.
Try yoga or pilates.
Stretching exercises can elongate big muscles and make them thinner.
It’s also necessary to reduce calorie intake. Otherwise, you can’t count on having beautiful calves.
While most women complain about having large calves, there are those who would gladly switch places because they have too thin calves.
What should you do if your calves are too thin?
Go through the exercises listed in this article.
Those who run long distances usually have thin legs. Contrary, sprinters have strong and toned calves.
It’s not expected from you to become a marathon runner or sprint athlete.
Be very patient!
Walk on toes whenever you can.
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