If you have big calves you can usually blame genetics. Even though you can't change this, you can create a leaner-looking lower leg. The key to toned but streamlined calves is striking a balance between cardio activity, strengthening exercises and stretching sessions to lengthen the muscles.
Causes of Big Calves
Too much calf strength training can bulk up the muscles so they look out of proportion to the rest of your legs. Weak upper leg and buttock muscles can also lead to bigger calves because they have to work harder to compensate, says CalfReduction.net. Constantly wearing high heels is another big-calf culprit because balancing on the balls of your feet means your calf muscles are in a constant state of contraction. However, large calves are most often the result of your genetic make-up, says SuperSkinnyMe.com. For example, your calf muscle attaches to your Achilles tendon at the back of your ankle. If you have a short tendon, your calf muscle extends further down your leg, making your ankle look bulkier.
Cardiovascular Workouts
You can't pick a body part and exercise the fat away from that area alone. But workouts that elevate your heart rate and raise a sweat help you burn fat all over, including in your lower legs. Losing excess body fat will also make your muscles look more defined because they won't be hidden under a layer of flab. Your cardio sessions need to be at least 30 minutes long in order for your body to stop burning glycogen and starting burning fat, says personal trainer Peggy Schoolcraft on BodyBuilding.com. Running at a moderate intensity and avoiding hills -- which engage your calf muscles -- is one good way to burn fat and streamline your calves.
Strengthening Exercises
Strength training is unlikely to bulk up your calves if you work all muscle groups evenly and balance this type of exercise with cardio sessions and stretching. To lengthen and tone your muscles at the same time, use light weights over a high number of repetitions, says SuperSkinnyMe.com. Try doing calf raises while holding a weight in each hand. Stand with your feet shoulder-width apart and rise up on to the balls of your feet then lower your heels back down to the floor. Aim to do four sets of 15 to 25 repetitions.
Stretching Exercises
Tight calf muscles are caused by the tendons and muscles becoming tense and "bunching" up. This can make your lower legs appear bulky, but regular stretching will help lengthen out your calves for a leaner look, says SuperSkinnyMe.com. A simple calf stretch to try at home involves placing your hands on a wall at shoulder height, bending one leg and taking a step back with the other. Gently lean into the wall, keep the back leg straight and so you feel a stretch along the calf muscle, says ExRx.net. Make sure both feet are pointing directly towards the wall and only step back as far as you can while keeping the heel of your back foot on the floor at all times.
References
- SuperSkinnyMe.com: Reasons For Large Calves
- CalfReduction.net: Reduce Calf Size: 4 Easy Things You Can Do to Get A Beauty Sexy Legs
- BodyBuilding.com: The Truth Behind Cardiovascular Exercise & Spot Reducing by Peggy Schoolcraft
- SuperSkinnyMe.com: How To Slim Calves
- ExRx.net: Wall Straight Leg Calf Stretch
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