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Lifting your heels as high as possible during workouts helps tone calves.
Daily calf workouts at least three times a week will help tone, strengthen and alter the shape of these muscles. Don't skip your calves when developing your exercise program. Working on your lower legs will help your calves' ability to stabilize your body as it moves up and down.
The standing dumbbell calf raise targets both your calves and the gastrocnemius, or the curved muscle behind your knees. To start, hold a dumbbell in each hand with your arms down to your sides. With your feet shoulder-width apart and toes pointed forward, lift your heels up. Hold for a second before slowly returning to the starting position. Do 20 reps.
Sit on the seat of a calf machine and position the pads against your lower thighs to perform the seated calf raise. Place your toes on the platform, lifting your heels up to release the safety catch. Lower your heels down below your toes and lift up, squeezing your calves. Lower back down and repeat 10 to 15 times.
On Top of the Box
The box jump helps tone and provide your calf muscles with strength and flexibility, while teaching your calves to perform and contract faster. Place a sturdy, appropriate sized box to jump up on in front of you. Lift up off your toes and jump up on the box, landing on your toes and balls of feet. Jump back down, once again landing on your toes and balls of feet. Do eight to 10 reps.
Tiptoe Around the Calves
The tiptoe pliГ© squat tones your calves, as well as your inner thighs and butt. Start with your feet slightly wider than shoulder-width apart. Point both toes out at a 45-degree angle. Hold your hands in front of your chest throughout the exercise to maintain balance. Tighten your stomach, raise your heels up and squat. Don't allow your knees to pass your ankles. Hold for a second before squeezing your butt to stand up. Lower your heels and repeat 15 times.
Use the lightest weight dumbbells for the standing dumbbell calf raise until you're able to perform the exercise several times with no difficulty. Keep the pads in the seated calf raise above your lower thighs. Adjusting them farther up your thigh will restrict your range of movement. Also, keep your back straight and avoid leaning back. Avoid using dumbbells during box jumps to keep your hands free in case you trip. Perform these exercises for 15 minutes at least three times a week on nonconsecutive days.