Defined calves place a nice accent on the lower body musculature. This is a confidence boost for both men and women. Achieving the sought after diamond-shape look on the back of your lower legs takes the right type of training and the discipline. From an anatomical standpoint, the calves have two parts called the gastrocnemius and soleus. Your goal is to target both segments for the best results.
Step 1
Jump rope 30 minutes a day on three alternating days a week. Jumping rope not only burns fat, which might be covering up your muscles, but it also forcefully works your calves to improve definition. Choose another form of cardio that taxes your calves if you do not like to jump rope, such as hill walking or running, cycling or stair climbing.
Step 2
Execute a set of standing calf raises on a block with variations. A calf block is a small platform used to increase the range of motion with calf exercises. You will find these in most gyms. Hold a barbell across your upper shoulders and place the balls of your feet on the block with your heels hanging over the edge. Keep your knees straight and bend your ankles to lower your heels down as far as possible. Rise up onto your tiptoes as high as you can and hold for a full second. Slowly lower your heels back down and repeat. Finish a set of 15 to 20 reps, then turn your toes outward and do another set. Finish that set, then turn your toes inward and do another set. Do these exercises back to back then rest for 60 seconds. Repeat the circuit three times.
Step 3
Execute a seated calf raise circuit. Sit on the seated calf raise machine with your toes on the platform and thighs touching the padded support. Grab the handles on top of the support and press down with your toes to lift your heels in the air. Move the safety lever to the side and lower your heels down as far as possible. Raise your heels back up and repeat. Finish a set of 15 to 20 reps, and then do a set with your toes facing out and toes facing in. Rest for 60 seconds and repeat the circuit three times.
Step 4
Grab a set of heavy dumbbells to do farmers walks. Hold the dumbbells at your sides with your palms facing in and rise up onto your tiptoes. Keep your heels raised as you walk across the floor on your toes. Take 15 to 20 steps, turn around and walk back. Rest for 60 seconds and repeat two more times.
Step 5
Perform a set of tuck jumps to finish your workout. Stand with your feet hip-width distance apart and rest your arms at your sides. Lower yourself into a slight squat, then forcefully jump off the ground. Tuck your knees into your chest as you do this and land on the balls of your feet. Lower your heels back to the floor and repeat. Perform 12 to 15 reps and do three sets.
Tips and Warnings
- If you do not have access to a calf block, use a stair step or aerobic step. Perform your calf workout three days a week on noncardio days.
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