The calf muscles consist of two parts--the gastrocnemius and the soleus. The "gastroc" is the top part, and the soleus is the lower part. When slimming down the calves, aerobic exercise (cardio) is a must, because of its calorie-burning potential. If you want to magnify your results, turn to cardio that places more emphasis on your calves. These forms involve pointing your toes downward in what's known as plantar flexion.
Jumping Rope
Jumping rope is a type of cardio that is often done by boxers to increase aerobic capacity and quickness. It also requires a lot of plantar flexion while it is being performed. Through the duration of your workout, you constantly hop on your toes. Jumping rope is a type of plyometric exercise, which is characterized by fast, explosive movements. Variations include single foot jumps, jumping jacks, figure eights, double jumps and side to side jumps.
Stair Climbing
Stair climbing is a low-impact aerobic exercise that works multiple muscles in your legs, including the calves. To get the most effect from stair stepping, do not lean on the handrails of the stair-stepper. This will take work away from your calf muscles. Only place your hands on the handrails with light pressure to stay in an upright position.
Hill Training
Walking and running by themselves are efficient at burning calories and targeting the calves. But you can increase the intensity if you take it to the hills. When you walk or run up a hill, you are forced to come up on your toes and exert more force on your calf muscles. If you live in an area that is flat, you can get the same effect by going to the gym and working out on a treadmill with the incline turned up.
Biking
Biking is a non-impact aerobic exercise that works your legs, butt and core. Any time your ride a manual bike or use an exercise bike, your calf muscles are active. In either situation, calf muscle use increases when you pedal the bike from a standing position. This can be done by riding uphill outside or by turning the resistance up on a stationary bike.
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