The calves make up the lower back part of your legs, and they are known in anatomical notation as the "gastrocnemius" and "soleus." This muscle group is responsible for plantar flexion, which causes your ankle to bend downward. If you are trying to reduce the size of your calves with exercises, you need to do high reps, light weights and focus on general weight loss. Aim for 15 to 25 reps and three to four sets.
Cardio
Cardiovascular exercise is the most important factor involved with reducing the size of your calf muscles. Perform any type of cardio that puts specific emphasis on your calves. Jumping rope, hill running, stair climbing and biking are all good options.
Step Raises
Step raises can be done with an actual stair step or you can do them on top of any solid object such as a stack of books, an aerobic step or a block of wood. Stand on the step with your heels hanging over the edge. Come up on your tip toes by contracting your calf muscles. Squeeze and hold for second then lower yourself down until your heels are past parallel to the ground. Hold again for a second and repeat. Hold on to a wall or handrail for balance if you need to. Also, keep your knees slightly bent during the stretching portion and straight during the lifting portion.
Single Leg Calf Raise
Single leg calf raises can be done on the same step that you used for two legged raises. Stand on the step with the front part of your right foot. Place the top of your left foot on your right calf muscle and lift your right heel up in the air by contracting your calf muscle. Squeeze for a second and slowly lower your heel back down below parallel. Hold again for a second and repeat.
45 Degree Calf Press
The 45 degree calf press is done on a leg press machine that is structured at a 45 degree angle. Sit on the seat with your back resting comfortably on the padded backrest. Place your feet on the bottom of the platform with your heels hanging over the edge. Press your toes into the platform to lift it up and flip the side supports over to allow for range of motion. Keep your legs straight and lower the platform down by bending your ankles. Stop when your toes are pointing toward you and push the platform back up. Squeeze for a second, lower it back down and repeat.
Tip-Toe Walks
Tip-toe walks are done just as they sound. Stand on your tip toes and walk across the gym floor. Walk back to where you started from, take a short rest and repeat. You can also walk on your toes during the day when you are doing errands or working.
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