Toning exercises that are designed specifically for your calves will help you develop lean muscle tissue. Adding cardio exercise can help you burn excess fat that may prevent your calves from looking slim. Spend two or three days on toning exercises and try to get cardio on most days of the week. In addition to exercise, you will need to watch your diet. Please contact a doctor before beginning any diet or exercise plan.
Cardio
Since you cannot reduce just one spot of your body through toning exercises alone, you will need to do cardio activity most days of the week. The American Heart Association recommends 30 minutes a day. Choose an activity that you enjoy. Certain exercises such as jogging, cycling and jumping rope use calf muscles more than others and may be a good choice. However, any cardio activity, including walking and swimming, will help your body burn fat and calories.
Standing Calf Raises
This exercise can be done in a health club on a machine or at home. Many gyms have a machine simply called the "calf raise" machine. On this machine, you stand on a platform with pads resting on your shoulders. Choose a weight that is challenging and begin lifting up onto your toes, and lowering back to start. Do three sets of eight to twelve repetitions, and add weight as you become more fit. If you don't have access to this machine, simply perform this move on the ground holding a set of dumbbells in your hands. Rise up to your toes and slowly lower back to start. This exercise for the lower legs will help you develop lean muscle tissue in your calves. At rest, muscle tissue burns more calories than fat, helping to slim your lower legs.
Seated Calf Raises
In many health clubs there is a machine called the "soleus press." On this machine, you are seated with a pad resting on your thighs. Choose your weight, then begin lifting and lowering your heels. Do three sets of eight to 12 repetitions. The lean muscle tissue developed by completing this exercise will help your legs appear slimmer over time.
Resistance Band Calf Press
Begin seated on the floor, legs extended with a resistance band around one foot. Point your foot as far away from you as possible, and then point it as far toward you as possible. Do three sets of eight to 12 repetitions, and then repeat on the other side.
Single Leg Calf Raise on Exercise Ball
Place an exercise ball against the wall and lean against it. You should be facing the wall and the ball should be against your chest. Holding weights in your hands, and standing on one leg, begin to lift onto your toes and lower back to start. Do three sets and then repeat on the other leg. This will help strengthen the muscles in your legs so that they begin to appear more slim and defined.
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