Obtaining lean and defined calves and thighs is possible through consistent aerobic exercises and exercises that target each area. In addition to making you look toned and healthy, strong calves and thighs give you greater endurance when walking, biking and running. Strong calves and thighs also make it easier for you to hike and climb. Various calf and thigh exercises exist, some which target the individual muscles and others which serve as a general, low-body workout.
Calf Exercises
Many exercises target the calf -- or gastrocnemius -- muscles. Some are intended for strength-training purposes, like heel or toe raises. To complete a heel raise, stand on the balls of your feet using a wall or rail to keep balance. Slowly shift your weight so you're balancing on your toes. Hold the position for two to five seconds and slowly decline. For toe raises, sit down on a chair with feet flat on the floor. Without moving your heels, slowly lift your toes toward the ceiling and hold for two to five seconds. Repeat each exercise 10 to 15 times.
Thigh Muscles
The thighs are commonly mistaken for one entire muscle, but this is not the case. Your thighs -- located above the knee and below the buttocks -- are actually made up of various muscles. They include your hamstrings, on the back of your thighs, and your quadriceps, located on the front. Some even include the glutes as an extension of your thighs.
Thigh Exercises
You can target individual areas of your thigh or work out the entire thigh area depending on which exercises you do. To target hamstrings, complete five repetitions of 10 to 15 squats and side lifts. For squats, stand with your feet shoulder-width apart and place your hands on your hips. Keep your back straight and slowly lower your body until you can't go any further. Hold the position for five to 10 seconds. For side lifts, lay on your side and slowly lift your top leg as high as you can without bending your knee. Hold for five to 10 seconds and slowly release.
Cardiovascular exercises like running, jogging, stair-stepping, biking and climbing also target both your calves and thighs.
Injury Prevention
Joint and muscle injuries are common when working out, but it's possible to avoid them by taking a few precautions. Always wear shoes that are comfortable and fit well and replace shoes that are worn down. The University of Illinois suggests shoes that have firm arches and lateral support. In addition, warm up your muscles to increase blood temperature and stretch muscles. If you experience pain during any exercise, stop immediately.
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