Exercises for Fat Calves

Your calf muscles are located just below your knee and run down to the backs of your ankles. Your calves have to support most of your weight whenever you're on your feet, whether walking or running. Some people, however, suffer from large calves compromised by excessive fat deposits. Fatty calves have been linked to cardiovascular disease and stroke, as they pose blood circulation difficulties, according to Cindy Whitmarsh, author of "101 Ways to Work Out with Weights: Effective Exercises to Sculpt Your Body."

Wall Press

One of the simpler exercises is the wall press, according to the American Council on Exercise. A beginner level exercise, the wall press requires no additional equipment. Simply stand with your legs hip-width apart and your palms flat on the wall in front of you, at shoulder level. Keeping your right leg straight, slowly lift your heel off the floor behind you as you exhale. Hold for a count of five, then inhale as you slowly lower your heel back to the floor. Alternate between both legs, doing up to 10 repetitions per leg, gradually increasing the number of repetitions with each workout.

Squats

In your battle to thin your calf muscles, you may recognize squats from gym class. According to RealWomensFitness.com, squatting is ideal for your calves because it targets the muscles that help you retain your balance. Weight can be added to your shoulders to work the deeper muscles, or you can add a slight jump when you come up from a deep squat.

Lunges

Lunges, a sister exercise to squats, provide similar benefits but entail a little more movement. Whitmarsh states that lunges are ideal for toning your calves as well as working your upper thighs for overall leg strength. Stand with your feet hip-width apart, and bend your knees slightly. With your right leg, step out in front of your left leg, bending your right knee forward and your left knee down. Do not bend all the way to the floor as this can cause injury to your calves. Push up with your right foot, returning to the starting position. Alternate lunges from right to left, doing 15 repetitions per leg.

Jumping Rope

Jumping rope is an age-old childhood favorite playtime activity. This old favorite is tough on your calves, but the benefits outweigh the risks. According to RealWomensFitness.com, jumping rope for up to 20 minutes a day may cause your calves to come up sore but the outcome of doing this regularly may just be the thin, sleek calf muscles that you've been dreaming of.

Considerations

To effectively lose weight on any part of your body, diet and exercise combined are required. Your goal is to consume fewer calories than you burn in a day. Overall weight loss is the only sure fire way to reduce fat, while target exercises work to tone your calf muscles. Reducing fat by lowering your daily calorie intake and boosting your metabolism through cardio workouts will give you the upper hand in your efforts to thin your calves. Consuming fresh fruits, vegetables, whole grains, lean meats and lowfat dairy products while skipping sweets and other refined sugars is the best way to jump start your weight loss efforts.