To get into your favorite dress, you may have to do a little more than just shave your legs! Wondering what that is?
Getting your calves in shape! You certainly don’t want a chubby calf sticking out in that crossed-legged picture now, do you? Not really.
Losing weight in your calf region and toning the muscles there is much harder as compared to the rest of your body.
But it certainly can be done with a little bit of effort, hard work, consistency, and some very specific exercises.
Here are 11 highly effective exercises that can help you achieve enviable calves!
1. Split Jumps With Dumbbells
To do this exercise, you need to first stand with your arms by your side and a dumbbell in each hand. Now, holding the dumbbells close to the side of your body, position one leg in front and the other bent backward – as in the position of a lunge. When in this position, jump up and then switch legs.
2. Calf Raises
The second easiest exercise you’ll find here (the easiest one is a little further down the list), you can do this one either at work or home. Simply stand flat on your feet with your back straight and raise your heels slowly, bringing them down again. Do not bend forward or backward while doing this. Your body should move upwards only.
3. Running On The Staircase
Although it can be done sporadically when you’re out and about, do not try it when you’re wearing heels, or have knee or ankle issues – you could end up with a serious injury! That said, running up and down the stairs for around 10-15 minutes a couple of times each week can tone up your calves pretty well!
4. Pistol Squat
Stand straight and join your hands in front of you as if you have a gun in your hand. Make sure your hands are at shoulder level and your arms are completely stretched out. Next, raise one leg and bend it down into the squat position as far as you can. Hold for a second, stand up and then repeat with the other leg.
5. Reverse Dumbbell Lunge
Pretty much like your normal lunges with the only difference being that in this one you have to step back into the lunge rather than step forward as you normally do. Hold the dumbbells in your hands, keeping your arms by your side, and ensure that the leg you have in the front makes a 90° angle. Pause, get back to the original position and switch legs.
6. Goblet Squat
This is an advanced exercise so if you’re a beginner, don’t try it till you’re ready. For this exercise, you will need a kettlebell. If you don’t have one, you can use a dumbbell instead. Hold the kettlebell close to your chest and do a squat, going as low as you can. Hold the position, get back up and repeat.
7. Tiptoe Walk
Although it’s more effective with a dumbbell, you can do it without it too so you get the freedom to do it anywhere you want. All you have to do is walk on your toes for about a minute. Relax your legs and then repeat. When doing it with dumbbells, make sure your arms stick to the side of your body.
8. Seated Calf Raise
This is the easiest exercise you can do! And just like the tiptoe walk, you can do it with or without the dumbbells. Sit on a chair and simply raise your heels. Hold for a bit and then repeat. However, while doing this exercise make sure you chose a chair that allows your knees to bend at a 90° angle.
9. The Farmer’s Walk
Luckily for this one, you don’t have to walk on your toes! But what you have to do is hold a kettlebell in each hand and walk for about 10 to 15 minutes. Ensure that your grip is tight, your body straight, and that you take short strides. You can also use dumbbells if you don’t have a kettlebell.
This is another very simple exercise that you can do to tone up your calves. Besides making your calves look good, this exercise is great for the rest of your body too as it serves as good cardio!
11. Mountain Climbers
It’s not as difficult as it sounds and you don’t need to climb a mountain to do this. What you need to do instead is get into the pushup position and try to bring one of your knees close to your chest then swiftly change legs. For this exercise too, ensure that your back is straight and your core tight.
As if these 11 weren’t enough, you can also do basic stretching to tone up your calves. Also, make sure you stretch before every exercise as it prevents injury and improves blood flow and the flexibility of your muscles. Happy exercising to you!