Dancers and runners are famous for their sleek, toned calf muscles. Toned calf muscles can balance the appearance of your legs, reducing the "chicken leg" look that occurs when you have developed thigh muscles, yet have poorly developed lower-leg muscles. By performing targeted toning exercises, you can perform the best calf exercises for optimal results.
Standing Calf Raises
"Muscle & Fitness" fitness expert Alex Stewart recommends standing calf raises as one of the best calf training exercises because of their muscle-building potential and the fact that they can be performed almost anywhere. To perform, stand with your feet shoulder-width apart. You can hold a dumbbell in each hand to increase difficulty. Contract your calf muscles and rise up onto the balls of your feet, keeping the heels off the ground as much as possible. Hold this position for five to 10 seconds, then lower to the ground. Repeat the exercise 15 to 20 times. Rest for 30 seconds and perform two additional sets. You can vary the aspect of the calf muscles worked by turning your feet in, out or leaving them facing forward.
Balancing Raise
The balancing raise is a challenging calf exercise "Shape" magazine recommends as one of the best for toning. You'll need a Bosu balance ball to perform the exercise. Start by placing your right foot on the Bosu ball and lift the left foot off the ground to balance yourself on the ball. Maintain your balance as you rise on the ball of your right foot. Once you reach the highest point you can, slowly lower the foot to return to your starting position. Repeat the exercise 10 times. Rest and repeat on the left leg.
Box Jumps
Another "Muscle & Fitness" recommended exercise is the box jump exercise. Box jumps require explosive power in your legs, especially the calf muscles. If you are looking for a fast way to tone your legs, box jumps can get you there. Start by standing in front of a sturdy box or step aerobics step that is appropriate for the height you can jump. Squat down slightly, rise up on the balls of your feet and jump onto the box, placing your feet on the box. Avoid putting your heels on the box if you can help it. Use your calves again to jump off the box and return to the ground. Repeat the exercise eight to 10 times.
Leg Press Calf Raises
Both "Shape Fit" and "Muscle & Fitness" recommend the leg press calf raise as one of the best ways to deeply target the deeper calf muscle known as the soleus. To perform this exercise, you will need a leg press machine, which features a moving sled-type platform for your torso, adjustable weight rack and a sturdy platform for you to rest your feet. Set the weight rack to an appropriate weight, which is usually 15 to 20 lbs. for beginners. Place the shoulder pads or supports comfortably on your shoulders, and squat down slightly to catch your weight rack. You should feel added pressure on your back. Use your calf muscles to push against the weight and move yourself up. Focus all your energy on your calves -- don't let your thighs, knees or back do the work. When you have pushed as high as you can, slowly lower to your starting position. Repeat 10 times. Rest and repeat for two sets.
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