The calf muscles on the backs of the lower legs can look quite shapely when wearing heels. For a natural toned look, try calf exercises done with your body weight, machines and free weights. There are two muscles that make up the calves, which include the gastrocnemius and soleus. If a calf exercise is done seated, it will target the soleus. Standing calf exercises work the gastrocnemius.
Heel Raises
Heel raises are a standing calf exercise recommended by MarieClaire.com article "Lean Legs in 7 Days." This exercise targets the gastrocnemius, which is the large, superficial calf muscle that can be seen when flexed. Simply stand up and rise onto your toes to do this exercise. A wall or sturdy object can be used for balance when doing heel raises. You can place a rolled up towel underneath the balls of your feet to increase the range-of-motion of the exercise. This allows you to rise up onto your tippy toes and then lower your heels below your toes when you return to the floor. Marie Claire recommends a slow count of 10 seconds to rise up and 10 seconds to lower down to the floor when performing heel raises. You can hold the raised position, too, to work your calves isometrically.
To make this exercise more difficult, hold a dumbbell in each hand with your arms hanging at your sides, recommends the Aerobics and Fitness Association of America (AFAA). Heel raises may also be done standing on a step so the heels can be lowered even further.
Seated Calf Raises
Seated calf raises can be done with just your body weight or dumbbells. They will be easiest with just your body weight. Seated calf raises are performed seated in a chair with the knees bent to 90 degrees and the feet on the floor pointing forward. A rolled-up towel may be placed under the balls of the feet. The soleus muscle of the calf is activated when the heels are raised just like with the heel raises exercise. You can hold a dumbbell on the top of your thighs above the knee when doing this exercise to make it more difficult.
Machines
Most gyms are likely to have a seated calf raise machine and possibly a standing calf raise machine too. Ask a gym staff member to show you how to adjust the machine or read the directions on the side. All machines are different, but they will follow the same basic movements of the calf exercises described above. You can sit down and raise your heels against resistance or stand up and rise onto your heels against resistance. ShapeFit.com recommends doing as many heel raises as it takes until the calves are too tired to do more.
References
- MarieClaire.com: Lean Legs in 7 Days
- "A Guide to Personal Fitness Training: Aerobics and Fitness Association of America;" Mary Yoke, MA; 2003
- Shapefit.com: Seated Calf Raises
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