There's nothing wrong with having rounded, muscular calves -- they're a sign of a strong, powerful athlete. If you'd rather have slimmer calf muscles, though, you can accomplish this with a bit of work. Sometimes, muscular calves are genetic; people are born with certain proportions of different types of muscle fiber, and fast-twitch fiber tends to have a more muscular appearance. However, changing your training routine can alter the appearance of your calves over time.
Step 1
Reduce the amount of weight you lift during strength training. In general, doing more repetitions of an exercise with less weight will lead to leaner, less-bulky calves. Try three sets of 15 to 20 repetitions, with no weight more than 50 to 70 percent of the maximum amount you can lift. Follow these guidelines for leg exercises such as squats, leg presses, leg curls, leg extensions, adductors and abductors.
Step 2
Run longer distances. The short, intense bursts of power used in sports like softball and soccer tend to build up large calves, while the less-intense but more constant movement involved in running develops leaner muscles. If you're not used to distance running, start with a short distance -- such as one mile -- and work your way up to five to 10 miles.
Step 3
Perform calf raises with a dumbbell, following the same guidelines of doing more repetitions with lighter weights to build leaner calves. You can do calf raises on any raised platform, such as a stair. Step onto the platform with the front half of your right foot and let your left leg dangle off the floor. Hold a light dumbbell in each hand and lower your right heel down, then lift onto the ball of your foot. Return to the starting position and repeat up to 20 times. Switch legs. Do three sets.
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