How to Get Smaller Calves with a Short Stature

woman running up on mountain stairs
Running distances can help slim your calves. (Image: fatchoi/iStock/Getty Images)

The best way to reduce the size of your calves depends on whether your calves are large because of fat or muscle. If your calves are fatty, you must reduce your overall weight by reducing the calories you consume and increasing the calories you burn through diet and exercise. If your calves are very muscular, you probably already exercise, so you will need to change your diet and alter your exercise routine. This applies to people of any height.

Eliminate Fat

Step 1

On a diet
Reduce your calorie intake with healthy meal choices. (Image: shironosov/iStock/Getty Images)

Reduce the number of calories you consume per day. Eat more lean protein, whole grains and fresh vegetables. Use an online calculator such as LIVESTRONG's MyPlate to determine how many calories you burn per day and how many calories you should consume in order to burn an extra 500 to 1,000 calories per day. At that rate, you're likely to lose 1 to 2 pounds of fat per week, which is considered a healthy weight-loss rate.

Step 2

Legs splashing in water
Swimming is a great way to get your calves in shape. (Image: Pixland/Pixland/Getty Images)

Perform moderately intense exercise for 30 to 60 minutes five days per week. Avoid exercises that pump your calves, such as stationary biking. Walking, running and swimming are better options.

Step 3

Thats How You Train Legs Calves
Training your calves with resistance based exercises will increase their tone. (Image: Ibrakovic/iStock/Getty Images)

Perform strength-training exercises two days per week. If you exercise your calves, use light weights and avoid continuous pumping motions.

Step 4

Men and women hiking down mountainside
Outdoor activities such as hiking will improve the look of your calves over time. (Image: Pixland/Pixland/Getty Images)

Increase your overall activity throughout the day. Opt to go for a walk or play with your pets instead of watching TV. Walk farther to work or to the store by parking farther back in the parking lot. Sit on an exercise ball or stand at work, or keep a free weight or a resistance band in your office.

Reduce Muscle

Step 1

Smiling couple with laptop
Use an online calculator to reduce the amount of calories you consume. (Image: Francesco Ridolfi/iStock/Getty Images)

Reduce the number of calories you consume. Again, use an online calculator such as LIVESTRONG's MyPlate to determine how many calories you burn per day and how many calories you should consume.

Step 2

Three young women in pigeon pose
Yoga is an alternative to weight training. (Image: Motoyuki Kobayashi/Digital Vision/Getty Images)

Perform yoga or Pilates for strength training instead of using weights. These exercises work your muscles lightly and elongate them, so you boost endurance instead of building bulky muscle.

Step 3

Woman practicing yoga
Stretch by leaning forward as far as you can. (Image: Jupiterimages/Pixland/Getty Images)

Stretch your calf muscles every day for five to 10 minutes, especially before you exercise but after a short warm-up. Sit on the ground with your feet out in front of you and lean as far forward as you can, or hang one heel off a step and gently push your heel toward the ground.

Step 4

Four men jogging on beach, low section, rear view
Running is a great way to slim calves. (Image: Ryan McVay/Digital Vision/Getty Images)

Perform more aerobic exercise and less strength training, especially for your legs. Avoid exercises that require a pumping motion for your calves, such as biking. Running, brisk walking and swimming are better for slimming calf muscles.

Step 5

Three small calibration weights on wooden background
Use smaller weights to train with your calves. (Image: KirS-UA/iStock/Getty Images)

Use lighter weights with higher reps in any weight training that you perform with your calves.

REFERENCES & RESOURCES
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