You don't need a room full of exercise equipment to tighten and tone your calves and abdominal muscles. Although most exercises don't target both the abs and calves simultaneously, a few will help you save time and target both of these areas at once. Practice weight-training exercises twice a week to firm and tighten your calves and stomach. Talk to your doctor before starting a new exercise routine, particularly if you have health conditions or injuries.
Weighted Lunge
The weighted lunge will target your abs and calves, while simultaneously working your glutes, shoulders and thighs. Stand up straight with your feet shoulder-width apart. Hold a 2-lb. hand weight in each hand. Take a step forward with your right leg, then bend both knees to 90-degree angles as you lower yourself into a lunging position. At the same time, extend both arms out to your sides, so they are at approximately the height of your shoulders. Hold this position for two full breaths, then straighten your legs to bring your body back up to the starting position. Repeat 10 times on each leg, bringing your arms back down to your sides on each rep.
Plank Jump
Tone your entire body, including the calves and abdominal muscles, with the plank jump exercise. Stand up straight with your feet at shoulder width. Bend your knees into a squat until you can place your palms down on the ground, right in front of your feet. Hop backward with your feet to extend your legs all the way out behind you, landing on your toes. Lower your butt so your body is in the plank position, as if you were about to do a pushup. Jump forward with both feet to get back into the squatting position. Push off with your toes as you jump up in the air, raising your hands up over your head. Land on the ground and immediately bend your knees into a squat again. Repeat as many times as you can in one minute.
Squat and Calf Raise
Tone your abs and calves at home or at the gym with hand weights. Stand up straight with one 2-lb. hand weight in each hand, with your palms facing in towards each other. Separate your legs until your feet are a little wider than shoulder width. Rotate your feet so your toes are pointing out slightly. Bend your elbows and curl up with the hand weights until they are in front of your shoulders. Simultaneously, bend your knees as much as you can while keeping your balance. Straighten your knees to rise back up to a standing position and lower your arms back to your sides. Push your weight up onto the balls of your feet, hold for two seconds, then lower your heels to the ground again. Repeat the entire exercise 15 times, resting for 20 seconds between each rep.
Low Squat
Use your own body weight to tone your abs and calves. Stand up straight with your feet shoulder-width apart and your arms at your sides, palms facing in. Engage your abdominal muscles, then push your hips back as you bend your knees, as if you were sitting down in an imaginary chair. Keep your back as straight as possible as you continue squatting, balancing the weight in your heels as you lower your butt almost completely to the floor. Keep your knees aligned with your toes. Continue bending your knees until your thighs are parallel with the ground. Your heels may lift up off of the floor slightly. Straighten your knees very slowly to rise back up to a standing position, pushing into the ground with your heels.
References
- "Fitness"; Get a Bikini Body in 4 Weeks: 2. Front Lunge; Nicole Dorsey
- "Shape"; Marisa Miller's Supermodel-Worthy Ab Workout: Burpee; Melissa Miller and Brody Welte
- "Fitness"; Transform Your Trouble Zones: 4. Plie Squat and Calf Raise with Biceps Curl; Dana Sullivan
- American Council on Exercise: Bodyweight Squat
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