It's not that hard to get great looking calves. The best way to tone these muscles is to use them. Your calf muscles are put to good use when you perform the most basic functions of supporting your body weight through movement. Walking and cycling are good ways to build strong calf muscles but there are a few other things that you need to do to get your legs toned and in shape for the season of short dresses.
Two muscles make up your calves: the gastrocnemius (the meaty upper portion of your calf) and soleus (a deeper, smaller muscle). To get the most shape and tone, use a combination of lower leg exercises. Hitting the muscles from different angles works a variety of muscle fibers and gives you a complete approach. I have tried a series of calf-shaping moves three to four times a week and I got much firmer calves in approximately five weeks.
First up do calf raises on a daily basis. This is the best exercise for shaping and strengthening your calves. Stand on the balls of your feet on the edge of a step, your heels hanging off unsupported. Slowly contract your calf muscles and rise up onto your toes. Then, slowly lower your heels to below the level of the step until you feel a slight stretch in the back of your calves. Repeat 10 times and do three sets. You can gradually increase the repetitions or do an extra set as you start building strength on your lower body.
I have found out that jumping is a great way to tone your calf muscles as well. I have a friend who has enviable legs and she swears by skipping. Yes, you heard me right. So get a jump rope and start with five minutes of skipping. Initially, it will be a little difficult because your heart will start hammering away. Count to 250 and take a minute's break before continuing. However, don't completely stop once you reach 250. Do not sit down. Walk or jog instead till it's time to repeat the exercise.
Walking up the stairs is also a good way to tone those muscles. Focus on squeezing them as you walk up every stair at work or elsewhere. Carry a dumbbell to increase the resistance when you are doing the exercise at home. I have been doing the calf raises and skipping for over a month now, and I make it a point to squeeze those calf muscles whenever I can, especially while taking the stairs anywhere I go. Though my calves aren't as enviable as my friend's, I have a feeling they soon will be. I already feel more confident wearing shorts and don't mind showing off my legs. Earlier, I used to hate my flabby calves but not anymore.
A fitness expert has recently taught me a rather simple exercise that I plan to incorporate into my lower body exercise regime from now on. I have been told that these squats are very beneficial and work fast. Stand with your left foot on a step and your right leg hanging behind you. Bend your left knee until your thigh is close to parallel to the ground, extending your arms for balance and pushing your hips and right leg back. Do a set of 15 and then repeat the exercise with your right foot on the step.
This friend with killer calves has recently invested in a stationary bike. She says that you can give your calves an extra boost by setting its pedals lower than normal. This will make sure that your calves have to push constantly. The upside of this is that not only will your calves get a good workout but you'll also be getting some cardio into your daily routine.
Also, don't forget to stretch your calves after strength training. Bend over and touch your toes or hold a traditional yoga downward dog pose, pressing your heels towards the ground. It is important to stretch your muscles once you are done with the exercises so as not to get bad cramps later on.
These exercises that I have mentioned here don't take much time and you can do them anywhere. Figure out what works for you and follow it religiously. There is no excuse for skimping on them because calf exercises are perhaps the most simplest of all exercises. Try them for at least a month to see some noticeable result. Don't fret if you can't see any change in the first week or so. I didn't either. You might feel like giving up but remember, like I keep saying, nothing worth having comes easy. Keep at it and you'll be glad you did when you slide into those shorts you have been meaning to strut in for a while now.
Disclaimer: I am no fitness expert. I'm just someone who has worked hard to lose weight. I have consulted a dietician friend to find out what works for me, and suggest you do the same. I'm only sharing my weight loss experience through The Week and trying to motivate you all to adopt a healthy lifestyle. It's always best to get an experts advice before beginning a diet and workout plan. Stop exercising if you experience pain during the workout. Also never reduce your calorie intake to less than 1000.
If you have any queries regarding my weight loss journey, write to me at sharmaditi374@gmail.com.
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