To look sleek and sexy in shorts, skirts and sling-back heels, you do not want big, bulky calves. While calves rarely serve as fat depositories, you can be genetically predisposed to large calf muscles. In addition to getting aerobic exercise and eating a high-fiber/low-protein diet, tone and slim down large calf muscles by exercising patience as well as your gastrocnemius, the big muscle located at the back of your lower leg, and your soleus, the smaller calf muscle.
Calf Stretch
The calf stretch is a low-impact, beginner-level exercise. It works the gastrocnemius and soleus muscles as well as your Achilles tendon.
Stand with your forearms against a wall at head level and your right leg out in front of you, knees slightly bent. With both feet flat on the floor, extend your left leg straight behind you. Slowly lean forward on your left leg for a count of 20 to 30 seconds to stretch the upper part of your calf. Now, slightly bend your left knee and lean forward on your right leg to stretch the lower part of your calf. Repeat the movements on the opposite side.
Down Dog
A favorite stretch of Denise Austin, fitness television star and author of "Shrink Your Female Fat Zones," the intermediate-level down dog not only works the calf muscles, but stretches the thighs as well.
Get down on your hands and knees on an exercise mat. Extend your legs, and raise your buttocks to the ceiling so that your body resembles an upside down V. Stare at your navel to keep your head aligned. Hold the stretch for 20 seconds, and then release. Austin suggests lifting one leg off the floor to intensify the stretch.
Calf Raise With Dumbbells
To tone and strengthen your calf muscles, Dr. Edward Laskowski of MayoClinic.com recommends using dumbbells with the calf raise exercise. Stand with your feet flat on the floor, shoulder-width apart. Hold your arms at your sides with a light dumbbell in each hand. In a smooth, controlled motion, slowly rise on your toes, keeping your back and knees straight. Perform 12 to 15 repetitions.
Alternate Leg Push-Off
Once you have mastered beginner- and intermediate-level calf exercises, you can progress to more advanced movements. The American Council on Exercise (ACE) recommends the alternate leg push-off using a raised step platform. The exercise targets your thighs, buttocks and hips as well as your calves and shins.
With your left foot on the floor, place your right foot onto the step platform with both knees slightly bent. Keep your right arm extended straight down by your side and your left forearm bent up at the elbow. Now quickly jump up, and exchange leg and arm positions so that your left foot lands on the step and your right foot lands on the floor.
References
- "Shrink Your Female Fat Zones"; Denise Austin; 2003
- MayoClinic.com: Video: Calf Raise With Dumbbells
- American Council on Fitness: Alternate Leg Push-Off
- "Stretching For 50+"; Karl Knopf, M.D.; 2004
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