To develop muscle on either side of your calves, follow an exercise regimen including resistance training and aerobic activity. Working out with weights helps you gain muscle mass and strength in the calf area. Cardiovascular activity can add tone to your calf muscles while increasing heart health. Before starting a diet or exercise program, consult a physician.
Anatomy
Your calves are made up of the gastrocnemius and soleus muscles. The gastrocnemius muscle consists of a medial and lateral head and is recruited when the leg is fully extended. The soleus muscle runs underneath the gastrocnemius and is activated when you bend your knees, during exercises like the seated calf raise. The gastrocnemius muscle is the more superficial of the two calf muscles. Focus on exercises that build up this muscle to develop the sides of your calves.
Standing Calf Raise
Standing calf raises help you develop strength and size in your calves. Step under a racked barbell, positioning your shoulders under the bar. Place the balls of your feet on the edge of a calf block or stepper and raise the bar from its supports. Extend your ankles as high as possible, raising your heels. Bend your ankles, stretching your calves and lowering your heels. Keep your knees straight throughout the exercise. Do eight to 12 repetitions with a moderately heavy weight and rest for one minute between sets.
Calf Presses
Calf presses work out your gastrocnemius and soleus muscles. Sit at a calf press machine with your back against the pad. Put your feet on the platform and grasp the handles, placing the balls of your feet and toes on the bottom of the platform. Allow your arches and heels to extend off the platform. Extend your ankles, moving the platform up. Bend your ankles to stretch your calves. Do eight to 12 repetitions with a moderately heavy weight and rest for one minute between sets.
Jump Rope
Jumping rope helps to develop definition throughout your entire calf muscle. Stand with your feet in the center of the rope. Pull up the ends. If the handles reach your armpits, the rope is the proper length. Step forward with the same leading foot as you skip rope, keeping your feet 1 inch off the ground, knees slightly bent and head upright. Jump rope for 30 seconds and rest for one minute. Follow this pattern for five minutes total and add time as your fitness level improves.
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