When trying to develop curves on the body, the calf muscles are often overlooked. Nice, defined calves can set off a pair of high heels when dining at a fancy restaurant if you are female. If you are a guy, toned calf muscles can round out the coveted beach body that you are in need of for your forthcoming trip to the ocean. To achieve this goal, you need to do exercises that involve plantar flexion. This is a motion that causes your toes to point down.
Calf Raises
Calf raises are done from a standing position with a barbell. After ducking under the bar that is in a squat rack, place it across the tops of your shoulders and hold it with a wide grip. While keeping your core tight, raise the bar up and step back three steps. After placing your feet shoulder-width apart, lift up onto your tip toes and hold for a full second. Slowly lower your heels to the ground and repeat 15 to 20 times. Keep your back and knees straight throughout.
Step Calf Raises
Calf raises on a step can increase your range of motion. To do these, place the balls of your feet on the step with your heels hanging over the edge. While holding on to a chair or wall lightly for balance, rise up onto your tip toes and squeeze for a full second. Slowly lower yourself down until your toes are pointing up and hold again for a second. Continue for a set of 15 to 20 reps. To increase the resistance with the exercise, hold a dumbbell in one hand.
Single Leg Raises
Single leg raises can be done on the floor or a step to increase the intensity. To use a step, place the balls of your right foot on the step and let your heel hang over the edge. After wrapping the top of your left foot around your right calf muscle and holding on to a wall for balance, lift up onto your tip toes. Once you have held this position for a second, lower yourself down so your toes are pointing up and hold again for a second. Repeat for 15 to 20 reps. You can increase the resistance by holding a dumbbell in one hand.
Leg Press Calf Raises
Calf raises on a leg press are done from a seated position. While sitting on the seat, place the balls of your feet shoulder-width apart on the lower part of the platform with your heels hanging over the edge. After pushing up on the platform and flipping the safety handles over to the sides, lower the platform until your toes are pointing down slightly. After holding for a second, push the platform up by pressing your toes into it and hold again for a second. Repeat for 15 to 20 reps.
Farmer's Walks
Farmer's walks for your calf muscles are variations of strong men exercises. To do these, pick up two heavy dumbbells. While holding the weights at your sides, come up on your tip toes, take 15 to 20 steps forward, then take 15 to 20 steps back to your starting point.
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