Body-weight exercises such as push-ups, dips and pull-ups work the upper body muscles. When it comes to the calf muscles, which are on the back of the lower legs, body weight can be used as well. This is valuable if you do not have access to weights and want to improve your muscle definition. The main parts of the calf muscles are the gastrocnemius and soleus.
Calf Raises
Calf raises, also known as heel raises, work the calves from a standing or seated position. Stand with your feet shoulder-width apart and place one hand lightly on a wall for balance. Steadily rise onto your toes and hold for a full second. Slowly lower yourself and repeat. To increase the resistance, perform these one foot at a time.
Seated calf raises place more emphasis on the soleus, which is the lower calf muscle. To do these, sit in a chair, then raise your heels up and down. To increase the resistance, lean forward and press down on your thighs as you raise your heels.
Elevated Calf Raises
Elevated calf raises increase range of motion and help stretch your calves as well as strengthen them. Perform these the same way as regular calf raises, except place your toes on a step, stack of books or aerobic step. Again, to increase the resistance, perform these on one foot. To place more emphasis on the soleus, bend your knees and maintain that bend as you do raises.
Toes Out and In
Inverted calf raises place more emphasis on the outer part of the calves and peroneals, which run down the sides of the shins. To do these, stand with your feet shoulder-width apart and toes turned in at an angle. Now perform calf raises from this position. To place more emphasis on the inner, upper gastrocnemius, turn your toes out and perform raises. Hold for a full second at the top of the movement. To increase the range of motion with these exercises, place your toes on weight plates.
Walking on Tip Toes
By simply walking and standing on your tip toes, you work your calf muscles. Do this during the course of the day while going to the mall or standing in line at the grocery store.
Cardio
Cardiovascular training burns calories and improves aerobic capacity, but some forms of cardio also help develop the calf muscles. These are ones that are done in a vertical motion, such as jumping rope, stair climbing, biking and hill walking or running. If you don't have a jump rope, simulate the motion of jumping rope by hopping up and down on your toes. To increase the resistance, do this on one foot.
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