zig
0

Notifications

  • You're all caught up!

How to Get Trimmer Calves

by
author image Ashley Farley
Ashley Farley has been a certified personal trainer since 2008. She is also a writer specializing in healthy living, fitness and nutrition topics. Farley has an Associate of Science in mental health services from the Community College of the Air Force and is pursuing her B.A. in English at Wright State University.
How to Get Trimmer Calves
A woman is jumping rope outside. Photo Credit Milenko Bokan/iStock/Getty Images

Your calves are located on the back of your lower legs and are responsible for movements that involve jumping, bending, walking and moving your ankle. For some people, it is easy to build large, bulky calves, whereas others seem to have trim, lean legs. In order to trim your calves, you need to focus on toning exercises and burning excess body fat with cardiovascular exercise.

Step 1

Start a strength-training program for your calf muscles. Complete two to three days of training per week. Rest your muscles for 48 to 72 hours in between each session. Choose three to six exercises for each session.

Step 2

Perform lightweight and high repetition training to tone your calves without getting bulky muscles. Use weights that you can perform 10 to 15 repetitions of each exercise with fairly comfortably -- the last two to three repetitions should feel challenging but not impossible.

Step 3

Do the calf raise exercise during your training session. Stand upright with your feet together and flat on the floor. Press your body upward by lifting your heels off the ground and putting your weight on the front half of your feet. Hold for one second at the top of the movement and lower back down. If this is too easy, perform the exercise on one leg at a time. Complete two to three sets of 10 to 15 repetitions.

Step 4

Perform squat jumps for your calf muscles. Stand upright, and then squat downward until your thighs are even with the ground, and jump upward as high as you can. Bend your knees as you land and immediately move back into another squat and repeat. Repeat for a total of two to three sets of 10 to 15 repetitions.

Step 5

Perform 30 minutes of cardiovascular exercise six to seven days a week. Work at a moderately intense pace for the entire session. A moderately intense pace causes you to sweat, but you should be able to still hold a conversation.

Step 6

Select cardiovascular exercises that also engage your calf muscles. This will help to tone the muscles while removing body fat. Beneficial exercises include swimming, running and cycling.

LiveStrong Calorie Tracker
THE LIVESTRONG.COM MyPlate Nutrition, Workouts & Tips
GOAL
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
GENDER
  • Female
  • Male
lbs.
ft. in.

YOU MIGHT ALSO LIKE

CURRENTLY TRENDING

Demand Media

Our Privacy Policy has been updated. Please take a moment and read it here.