Well-toned calf muscles can make your legs look appealing, so to achieve and flaunt the perfectly toned calves, these few work outs can be plugged into your daily workout schedules. These are at-home exercises so no equipment is required.
- Standing or bodyweight calf raise
- Stand on a platform that is raised slightly above the ground. Place only the balls of your feet on this platform with your heels hanging off the edge.
- Now, lift up and put your entire body weight on the balls of your feet for about two to three seconds.
- Then, lower your heels towards the ground, so that your calf muscles get a fine squeeze. You will feel your calf muscles burn after 12-15 reps.
- Once you get into the practice of doing this exercise, increase the frequency to 20 reps per set. Also you can stop using the support-stick.
- To maximize the impact, use weights.
- Single leg calf raise
- Same process as standing calf raise, except that you exercise one leg at a time
- Complete two sets of 12-15 reps on each legs
- Once you get into the practice of doing this exercise, increase the frequency to 20 reps per set.
- To maximize the impact, use weights.
- Seated calf raise
- Sit on a chair with your feet resting flat on the floor so that your legs form a right angle with the floor.
- Place a heavy weight on each thigh. Remember, you need to put the right weight that you can handle.
- Lift your heels slightly above the ground level and put all the pressure on the balls of your feet.
- Complete two sets of 12-15 reps on each legs
- Once you get into the practice of doing this exercise, increase the frequency to 20 reps per set.
- Squat calf raise
- Stand with your feet apart (in opposite direction)
- Bend your knees and squat down as low as you can, keeping your heels on the ground and your back straight.
- Press back up to standing. Lift your heels slightly above the ground level and put all the pressure on the balls of your feet.
- Stay in this position for about two to three seconds. Now, return to your original position.
- Rope Jumping
- In skipping you are required to jump up and down with pressure placed on the balls of your feet.
- Try variations, like hopping on one foot, double hop, high-knee jump, side straddles, and front straddles.
- team_itemmom
- February 16, 2016
- 4 Comment
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