Looking for ways to get gorgeous calves? We have the best exercises to get you those envious calves in no time! The calf muscles are made up of two main muscles; the gastrocnemius and soleus. These muscles are used every time you walk, run and go up and down stairs. In order to get the defined calves you are looking for try to following exercises two to three times a week. If you are looking to also lose weight include this with additional lower body strength training and cardio for best results.
Before you start the exercises below make sure you are properly warmed up by walking or jogging for at least ten minutes. Always use proper form and avoid doing these exercises daily to avoid injury.
Calf Raise
This exercise is good to do if you don’t have access to gym equipment. Calf raises can be done freestanding on just about anything raised up (e.g. stairs, blocks, books, etc.) or even from the floor. For more of a challenge they can be done one leg at a time. To work the inside of your calves, set your feet farther apart and rise up onto the inside balls of your feet. To work the outside, set your feet in close and rise up on the outside balls of your feet. Do not turn your toes in or out as this will put stress on your knees.
Leg Press Machine
This machine is primarily used for the upper legs but shifting your feet slightly will put the focus on your calves. If the machine plate is adjustable, set it a little bit higher. While sitting in the seat and starting with a lower weight (until you figure out how much is best for you) place your toes near the bottom of the pressing plate (where your heels would normally go). Use your toes to push the plate and then slowly let it come back down.
Jump Rope
When you jump rope you are working your calf muscles because the action forces you to stay on your toes. Start with 1 to 2 minutes as part of your warm-up for your daily workout. Build your time to 5 to 10 minutes.
Sprints
Running alone will help you achieve an overall tone leg. To ensure a good calf workout try sprints. Start off by doing sprints once a week. Ensure you are warmed up by running/jogging for at least 10 to 20 minutes. Sprint for 30 to 60 seconds. Recover by walking or jogging for up to 1 minute. Repeat this cycle four to eight times.
Once you feel comfortable doing sprints kick it up a notch and incorporate sprinting up stairs. To ensure the focus is on your calves, stay on your toes and focus on touching only the edge of the stairs. Recover by slowly going back down the stairs. I would start by only climbing 10-20 stairs and slowly increase the amount by 5 to stairs a week.
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