Extreme Calf Toning Exercises For Women

Having strong, toned calves is important for many women and there are exercises you can do to achieve that look. In order to have the appearance of toned calves, you must decrease your overall body fat to let your muscles be visible. The American College of Sports Medicine recommends 30 minutes per day of moderate-intensity cardiovascular exercise at least five days per week to maintain a healthy weight. Specifically train your calves two days a week on non-consecutive days for optimal results. Talk to your doctor before starting any new exercise program.

Leg Press Calf Raise

Sit in the leg press machine with your legs straight, but not locked out at the knee joint. Press the balls of your feet into the platform to lift your heels up. Lift your heels as high as you can, hold the position for a few seconds, then slowly lower them back down. Do not allow your heel to fully rest back on the platform until the entire set is completed. Do three sets of 12 to 15 repetitions.

Barbell Calf Raise

Place a barbell behind your head so that it rests on the back of your shoulders. Stand with your feet shoulder-width apart and legs slightly bent. Press off your toes and lift your heels as high as you can. Slowly lower your heels back down. This exercise may take some balance, so go slow and with control. Regain your balance between each repetition. Do three sets of 12 to 15 repetitions.

Smith Machine Single Leg Calf Raise

Using a Smith machine, place the bar behind your head, resting on the back of your shoulders. The Smith machine allows for balance and posture control while performing a calf raise with one leg. Position yourself so that you are balanced on one leg, and press your toe into the floor and raise your heel. Slowly lower your heel back down. Repeat eight to 12 times per leg.

Seated Calf Raise

Most gyms have a plate-loaded seated calf raise machine. Sit with your legs bent at 90 degrees with your toes on the support bar and position the weigh pad so it rests right above the knee. Let your heels drop below the support bar, then press into it with your toes and lift your heels. If your gym does not have a seated calf raise machine, sit on a bench and rest a barbell or weight plate on your thighs. Do three sets of 12 to 15 repetitions.

Plyometrics

Plyometrics involve jumping and bounding and are ideal for strengthening legs, developing power and overall toning. Jumps that specifically target the calves include two-footed hops, jump rope, and one-footed hops. According to the National Strength and Conditioning Association, the ideal number of hops per leg for a beginner is between 80 and 100 hops. More advanced exercisers can perform more than 140 hops safely.