Strong calf muscles are important to prevent shin splints, support the Achilles tendon and to successfully compete in a variety of sports. Strong calves can help with daily activities and to maintain good posture. Once the outer layer of fat is lost through dieting, the calves respond well to targeted exercises. Well-defined calves are important for many people who enjoy a healthy, toned appearance.
Ankle Flexion
In addition to adding definition to the calves, the ankle flexion also can help to mitigate problems, such as drop foot and flat feet, as well as strengthen the ankle for better support and flexibility. Sit upright on the floor and stabilize yourself with your hands placed beside your hips. Extend one leg and bend the other knee. Attach a resistance band to a stable hook or piece of furniture and loop it around the top of your extended foot. Make the band tight enough to pull your foot away from your body. Move your foot slowly up towards your body and back again. Control the movement to get the most tension on your calves, advise trainers at the American Council on Exercise. Keep your back straight as you perform the exercise 10 times on each leg.
Calf Raises
Calf raises are easy to perform and can be intensified as you gain strength for additional calf definition. They can be performed by standing in front of a wall about 6 inches away from the wall with your feet about shoulder-width apart. Place your hands on the wall at shoulder height to hold your balance. Lift your heels off the floor so that you are perched on the balls of your feet. Breathe in as you rise up and hold the position for a couple seconds. Breathe out as you lower yourself back down. Repeat 20 times. Work each calf separately by bending one knee so that it's at a 90-degree angle to the floor and rise up on the other foot, hold and lower. Repeat 20 times on each side. Work the inner calf muscles harder by turning your toes inward slightly before you raise yourself up.
Knee Tucks on a Stability Ball
A stability ball, or fitness ball, provides an effective means of performing calf definition exercises. Work your abs and your butt muscles while building your calves on a stability ball with knee tucks. Lie face down on top of a stability ball that's fully inflated so that it flexes about 6inches when you lie on it. Place your hands and feet on the ground. Take a deep breath and slowly walk your feet up towards the ball. Once your knees are touching the ball, roll them up on top of the ball and hold yourself still for a count of 10 to 20. Concentrate on allowing your calves to do most of the pulling as you bring your knees on top of the ball. Roll the ball back again and repeat 10 times. Keep your back straight as you perform the curls.
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