Your calf is made up of two muscles -- the gastrocnemius, which is the bigger muscle on top, and the soleus, the smaller muscle underneath it. Training these muscles can be done at home with just a few props or even household items. Get clearance from your doctor before attempting this or any other new workout.
Stairs
Your home's staircase can be a useful tool in training your calves. You can get an effective cardiovascular workout that sculpts your calves by simply climbing stairs. You can also do a muscle-strengthening exercise with your staircase. Stand on the bottom step with your hand on the railing or wall for balance. Place the balls of your feet on the edge of the step. First, with straight legs, rise up on your toes as high as you can. Then slowly lower your heels below the height of the step. Perform one set of 12 repetitions to isolate your gastrocnemius muscles. Repeat a second set with your knees bent to isolate your soleus muscles. Do 12 repetitions.
Wobble Cushion
A wobble cushion is an inflated disc-shaped fitness tool that resembles a flattened stability ball. It is popular for rehabilitating injuries, but can also be used to strengthen your calf muscles. If you do not want to purchase a wobble cushion, try doing this exercise on one of the cushions from your couch or a pillow from your bed. Stand with both feet on the wobble cushion and balance your body weight. Try incorporating some movement, such as turning your head from side to side, to challenge your balance and make your calves work harder. Balance on one foot at a time, again challenging your balance with movement. Repeat each of the balances with bent knees to isolate your soleus muscles. Hold each balance for at least 30 seconds and repeat three to five times.
Exercise Bands
Exercise bands are an affordable and portable way to work out at home. An exercise band is a piece of elastic with or without handles attached to the ends. To work your calves with an exercise band, sit on the ground with your legs extended in front of you. Wrap your band around the bottom of your feet and hold the ends. Add resistance to your band by wrapping it around your hands to apply more tension. Push the balls of your feet away from you slowly and with control. Return to the starting position. Complete 12 repetitions. Perform the same exercise with your knees bent for 12 reps.
Stretches
When doing a calf workout, end with stretches. Stand facing a wall with both hands on the wall. Extend one leg behind you with your toe pointing toward the wall and your heel pressed into the ground. Lean forward into the wall, feeling the stretch in your calf. Perform this stretch with a straight back leg and a bent back leg to stretch out your gastrocnemius and soleus muscles. Hold each stretch for 30 seconds and repeat three times.
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