Well-defined calves do not just make a woman look more beautiful and attractive but they also improve their running performance. Therefore, while you are doing exercises to tone your legs, do not just focus on your thighs; pay equal attention to your calves as well. For best results, it is always advisable to do a ten-minute warm up by doing some slow jogging or simple walking.
Following Are Top Six Exercises That Can Help You Achieve Shapely, Attractive Calves:
1. Calf Raises
To do this exercise, you first have to stand straight on the edge of a block or step. Get support from a nearby wall or a handrail attached to the block. Now, rise your body up slowly so that you stand only on the balls and toes of your feet. When you reach a position where you cannot rise up more, come down slowly and let your feet drop below the edge of the block. Repeat these steps for ten times. That’s one set. Do three such sets.
2. Leg Press
As compared to the normal leg presses that you do to work on the quadriceps, here you have to do the exercise a little differently so that the target remains your calves only. Place yourself in the leg press machine as you normally do, but instead of putting your feet flat on the push plate, put only the balls and toes of your feet on the bottom edge of the push plate. Now, use the balls and toes of your feet to push the plate. This way, you will get the entire pressure mainly on your calves. Push the plate and come back for ten to twelve times. Do three such sets.
3. Jump Rope
Jumping rope is one of the simplest yet most effective exercises to tone calves. This simple exercise forces you to keep jumping on your toes, which helps your calf muscles to get in shape. Besides toning your calves, this exercise also enhances your stamina. Do five to ten minutes of jumping rope daily.
4. Mountain Climbers
Get into a push up position on your palms and toes. Keep your body stretched straight and abs tight and contracted. Now, lift one leg up by bending your knee. Then bring it back and lift another leg by bending its knee. Do it as fast as you can as if you were running or climbing a mountain. Though this simple exercise works mainly on toning your calf muscles, it strengthens your entire leg as well.
5. Tiptoe Plie Squat
Stand with your feet stretched apart and hands on your waist sides. Now, lower your body by bending your knees. Keep your feet flat in the beginning. Now, raise your calves so that your heels are up and the entire weight of your body is on your toes and balls of your feet. Bring the heels down again. Repeat these steps for ten to twelve times. Do three such sets.
6. Seated Calf Stretch
Sit on the floor with your legs stretched ahead and your top half body vertically straight. Bend one of the legs at the knee and pull the toes of the other leg using a towel or a band. Keep it pulled for ten to twenty seconds. Then repeat the same step with the other leg. Do it for five to ten minutes.
Though these exercises are very effective in toning calf muscles, you must not overdo any of them. In general, you must do only one or two of these exercises in a day.