We all want shapely, sexy calves, but how to get them? According to my personal trainer, there are lots of exercises for calves, and it’s easy to incorporate them into your existing workout routine. Hooray! Here are 7 simple exercises for calves… beautiful calves!
1. Single Leg Calf Raise
This one’s easy! Stand with your feet together, your hands on a bar or chair for support, then bend your right knee, so it’s off the floor. Now roll onto the toes of your left foot, hold for three seconds, and roll back to your flat foot. Repeat so you’ve done three sets of 20 with each foot. Why does this feel like basic ballet?
2. Double Leg Calf Raise
I love doing this calf exercise while I’m standing in line at the grocery store! Stand with your hands on the shopping cart, the slowly rise from your flat feet to your toes, then roll to your heels (with your toes a little off the ground), then back to your flat feet. If you’re in line, do this as often as you can… if you’re at the gym, do three sets of 20.
3. Seated Calf Raise
This is another very simple exercise for calves that you can do at home, at your desk at the office, or at the gym. At the gym, there’s a weighted machine for this, so we’ll skip that description. At the office or at home, sit straight in a chair with your knees bent and your feet touching the floor. Place a weight on your lap, then “roll” from your flat feet onto the toes of both feet. Roll back to flat. Repeat for three sets of 20. Don’t have a weight? Go old-school and use a phone book. Remember those?
4. Run, Jog... or Walk
Running, jogging, or even just walking is great exercise for calves; in fact, it’ll tone your whole body and provide cardio exercise at the same time! Go at a pace that keeps your heart thumping, and make sure you’re wearing the right trainers to avoid injury.
5. Stair Stepper
At the gym, there’s likely a stair climber machine you can use as a great calf exercise. At home, or at the office, or even at the school stadium, there are regular stairs that can give you the same workout. Again, wear the right shoes, or you risk discomfort or injury… and keep in mind, climbing the stairs, either one the machine or using regular stairs, will also give you a fit bootie to go with those curvy calves.
6. Knee Circles
Yes, you’ll look a little odd while you do these, but knee circles are another great exercise for calves. Stand with your hands on your hips, legs together, heels off the floor, weight on your toes, then slowly twist with your knees bent so you’re making circles. Do this at the gym, and you may start a new dance craze!
7. Ankle Circles
Okay, back to the real world, where calf exercises are not as amusing. Stand with your hands on your hips, left foot off the floor in front of you, and using your toes, paint a circle in the air. You might need to hold onto a chair or bar for balance. Make 20 circles with each foot, and repeat for three sets.
I know it doesn’t sound like much, but these exercises for calves can be quite a little workout! Add the calisthenics to your routine all together, and get your calves ready for shorts season… just in time! Which of these calf exercises do you like best? Or do you have another exercise for calves you can recommend? Please share!
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