You don't need fancy or expensive equipment to work your calf muscles. A variety of body-weight exercises for the lower legs will work the calf muscles. You can perform them on a daily basis for warm-up stretches, cooling down, and relieving tension and strain after being on your feet all day. A few simple exercises will help restore blood flow, build calf muscle and benefit your all-around workouts or exercise regimens.
Standing Calf Raise
Stand on the floor or a stair step with your feet shoulder distance apart. Place your hand against a wall or doorjamb or grasp a railing for extra balance if desired. Lift your heels off the floor with your weight placed on the balls of your feet. Lift your heels until you feel the contraction in your calf muscle. Hold that position for three to five seconds and then lower your heels to the floor. Repeat this exercise between five and 10 times.
Angled Calf Raise
Stand roughly 3 feet from the base of a wall with your feet shoulder-distance apart and flat on the floor. Lean forward until your upper body is braced against the wall. Bend your left knee and lift your left foot off the floor. Slowly lift your right heel from the floor, pressing your weight into the ball of your right foot as the heel lifts upward, providing a deep contraction in the right calf muscle. Pause slightly at the top of the lift and then lower your right heel back to the floor. You can repeat this exercise 10 to 20 times. Push yourself back to an upright position and then repeat the exercise on your left leg.
Plie Calf Raises
Stand with your feet wider than hip-distance apart, toes pointing outward at a 45-degree angle from your body. Squat down, keeping your back straight, stomach pulled in and placing your body weight onto your heels. Hold onto a wall or chair for balance and lift your body weight onto the balls of your feet by lifting your heels off the floor. Your knees should be directly over your toes at this point. You'll feel the ball of your calf muscles contract. Hold this position for several seconds and then release. Repeat this exercises several times.
Walking Lunges
Stand with your feet together and your arms at your sides. Take a long step forward with your left foot and lower your body weight, taking care to prevent your left knee from extending beyond your left toes. Hold the lunge for several seconds and then step forward with your right foot, pressing off the floor with the ball of your right foot. You'll feel this exercise in both calf muscles. Take a lunging step forward with your right foot, repeating the sequence.
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