5 Exercises To Strengthen The Calves

To obtain the maximum benefits when exercising the calves, we must carry out a varied routine so that the muscles do not get used to the same movements. Get to know some examples.

Strong and well marked legs are the desire of many women. This is an achievable goal if a proper routine is performed for that purpose. Next, we want to introduce you to some exercises to strengthen your calves that can serve as a guide.

Legs have been a way of expressing feminine beauty and sensuality for a long time. Thus, many women want to show off shapely legs that stand out under the dress or shorts . However, sometimes it becomes difficult to work just the calf area.

5 exercises to strengthen your calves

The calves are below the hamstrings and are made up of the calves and soleus, muscles that are used in almost all movements that a person performs with the lower extremities. Due to their great utility, they must be well exercised to develop and strengthen.

Simple and easy, these exercises can be safely performed at home. Remember to always start with a warm-up to minimize your risk of injury, as a study published by Sports Medicine advises .

1. Heel raises

This is a classic calf strengthening exercise. If you include it in the routine, you will be able to see improvements in the strength of these muscles in a short time. The technique is as follows:

• Stand with your feet hip-width apart and keep your back straight at all times.
• Raise your heels so that they are on your fingertips for a few seconds and gently return to the starting position.
• Rest for a few seconds on your heels and continue.
• Do three sets of 10 or 12 reps each.
• If you feel ready to increase the level of difficulty, place small weights – about four to five kilos – on your legs and hands and repeat the above procedure.

2. Go up and down steps

This second job is also very easy to perform. To do this, you can take advantage of any step you have in your house:

• Begin in an upright position, with your feet shoulder-width apart.
• Go up and down a step for a minute or as long as you can.
• Rest and repeat one or two more times.
• If you want, you can hold weights of about 10 pounds in your hands while doing this to increase the difficulty.

3. Lifting weights with your feet

• Sit on the floor with your back straight and your knees bent toward your chest.
• Place a medium weight on your feet and then, supporting yourself with your heels, raise your toes.
• Try starting with 10 reps. For more difficulty, increase this number or do the job with more weight.

4. Chair exercise

• Take a sturdy, medium-height chair and lean it against the wall so it won’t move.
• Stand in front of the chair and step on it.
• Return to the ground and repeat the exercise 10 times.
• Remember to keep your hands free to keep your balance.

5. Assault forward

• Standing with your back straight, take two small weights in your hands and hold them on your shoulders.
• Take a step forward, bending your front knee and straightening your back.
• Return to the starting position and alternate both legs.
• Perform three sets of 12 reps.

Some tips to hypertrophy the calves

In order to show off larger and more marked calves, muscle hypertrophy will have to be sought. In other words, the volume and number of muscle tissues should be enhanced to increase muscle mass in the area.

According to a study published by the Journal of Strength and Conditioning Research,  this is accomplished through exercises that produce metabolic stress. For this, the authors of the research recommend performing series of between 6 and 12 repetitions and with a rest of 80 to 90 seconds between exercises.

This muscle enhancement will also have benefits for calf strength, resulting in better mobility and less chance of injury.

Supplement exercise with a proper diet

Finally, it should also be noted that, if you want to increase the volume of your muscles, you cannot lack the stellar nutrient for this: proteins. As confirmed by a study published by the Journal of the International Society of Sports Nutrition , the consumption of protein foods, as well as supplementation, contributes to this gain in muscle mass.

Ultimately, so your calf muscles don’t get used to the same movements, remember to vary them. Also, increase the intensity of these exercises to tighten your calves whenever possible. With these keys and perseverance, you will see how beautiful they will look in no time!