5 exercises to make your calves slim and beautiful

The topic of our article today is calf fat . Yes, unfortunately, this also happens. It looks very unpleasant, the calves can look like a large hanging mass.

In normal condition, the calf muscle and shin are a thin part of the leg, especially where the foot attaches to the shin. In this place, in the normal condition of the leg, you can practically clasp the entire leg with your hand; there is little left to reach the full circumference, 3-4 centimeters, depending on the thickness of the bone and the majority of the fingers. Of course, a balance of 8 centimeters can be considered the norm, if you have small hands and pumped up legs, everything is individual.

A leg with a fat fold is easy to recognize. In this situation, the ankle takes the form of a “rectangle”. Unclear? Now I'll try to explain. Normally, the ankle looks like, let’s say, a “baseball bat”, that is, on top there is a muscle, above there is a knee, below there is a place where the lower leg and foot are attached, it is usually thin.

In the presence of fatty deposits on the legs, in the thinnest place there is a fat fold, which spoils the appearance quite well, and also the calf muscle itself has a lumpy surface (with cellulite) or too smooth, but voluminous. Again, normally, the calf muscle is uneven, it is visually separated from the bone itself, it has veins running along the leg, that is, relief. Fat deposits “smooth out” the relief, it becomes “like a pillow.”

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The women's gym training program has its own specifics, read more about it -

Diet to remove fat from calves

Losing weight through exercise is effective, but it takes a lot of time. Most women are more accustomed to trying different diets. There are no specific diets for reducing shins, so you can lose weight according to the system that is most effective for you. The only thing is that you should not resort to using a mono-diet or a diet with a minimum number of calories. Enlarged calves can also be due to swelling; to prevent this from happening, reduce your intake of salt and canned foods.

How to reduce calves on legs for girls - 3 more methods

Extra pounds like to be deposited in this area. Typically, this occurs when excess weight accumulates throughout the body. How to remove calves on legs quickly? There is a set of effective measures that can be followed to cope with this problem. But you shouldn’t think that the result will be in a week, but in a month it’s quite possible.

Poor nutrition is one of the main causes of cellulite on the calves. How to get rid of cellulite? You need to adhere to two simple principles:

1. Using low fat foods.
2. Exclusion from the daily diet of flour and confectionery products.

It’s good if the basis of the diet is boiled chicken and fish, vegetables, herbs, fermented milk products, herbal teas, green tea. Grain and bran bread, bean dishes, porridges from various cereals - in small quantities.

After losing weight, you can return to your normal diet, but remember to eat in moderation. It is important to keep in mind that the number of calories received from food should not exceed the calories that you burned, otherwise the weight will return again.

Various types of massage for weight loss have a good effect on muscles and help improve metabolism.

Self-massage – rubbing, kneading and patting movements – gives excellent results. You can also massage and rub your calves with a special massage mitten.

Add a handful of sea salt, a few drops of tea tree oil and a few drops of linseed or mustard oil to one liter of water. Dip the mitten into this healing solution and intensively rub the areas of your calves and thighs. A very pleasant and effective procedure, beneficial for the skin and helping to remove excess fat deposits.

After completing a set of exercises, wraps work especially well. Their compositions can be very different, but they all have a beneficial effect on muscles and skin, help reduce fat deposits, accelerate blood flow, have a lymphatic drainage effect, and relieve fatigue from the legs:

• Coarse sea salt and honey - in equal quantities. The duration of this wrap is half an hour;
• Seaweed steamed in boiling water. Action time – up to half an hour;
• Mustard powder diluted with warm water. Action time is from one minute to three minutes. You should feel warmth and a slight tingling sensation.

Here are a few rules, following which, you can get the maximum effect from the wraps:

1. Before the procedure, you must take a shower using a fine, light scrub. You can use the pharmacy version, you can take fine salt with the addition of any vegetable oil.
2. The composition of the compress is best applied to clean, dry skin of the calf area;
3. Wrap the top with cling film;
4. Wrap yourself in a blanket and lie down, relaxing;
5. Wash off the mask with warm water, lubricate with nourishing cream.

A course of ten procedures will bring very good results. You can do wraps every other day, or every two days.

Carefully! If you feel pain and burning, remove the compress immediately: this wrap is not suitable for you!

When combined with exercise and a healthy diet, you can achieve positive results within just a few months. Weak and thin calves can be toned up very well and feel confident in clothes of any length. Using the above set of exercises will also help those who are overweight. Using these recommendations, you can form toned muscles and not gain extra pounds in the future.

Exercises to burn fat from calves

• Run, run, run and run again! Run more often, for longer, do not forget about your pulse, since everything should be in moderation, heart rate watches will help you with this. Don’t overwork yourself, don’t run so hard that you’re sweating like a river, your main task is your calves. Of course, fat on the thighs is also removed by running, but today we are talking about calves. Run on your toes, on your heels (well, you can’t really run on your heels, but walking is quite possible), if you are interested in the number of steps taken, use pedometers. These exercises tighten your calf and stretch it, which has a beneficial effect on the overall condition of your legs and breaks down fat on your legs.

• Jumping rope is the best way to quickly remove fat not only from your legs and calves, but in general it’s a good way to get the blood flowing in your legs and body. Many athletes use a jump rope as a good warm-up exercise machine. Do as many jumps as you can. To keep track of the quantity, you don’t have to constantly count in your head; you can purchase a special jump rope with a counter, which we sell. Do at least 4-5 approaches. Can't start jumping rope? Practice, friends, just practice, do more, try, and you will succeed!

• Gymnastic platforms , which are widely used in fitness clubs, are a great way to remove fat deposits and cellulite on the lower legs. Use gymnastic platforms or any other specific exercise equipment for your legs at home or in the gym and soon you will achieve results and the fat will recede.

• Squats are a good way to improve the condition of your legs. But this exercise is often used to develop the upper legs, buttocks and thighs. But despite this, squats can also be used to train your calves, because they are also involved in the process.

• Balancing pads and discs . These exercise machines help burn fat; they are used not only for the legs, but also for other parts of the body, such as the sides, but that’s not what we’re talking about today. Do as many exercises as possible that work as many muscles as possible.

• Aerobics or dancing and attend classes several times a week. Such exercises will not only help strengthen your calves, but will also bring your figure into ideal shape. You will also learn to move gracefully and beautifully.

• High heels can make your legs look sleeker. Only a very high heel is not needed, the optimal height is seven centimeters.

Exercise No. 1 - Raising on your toes

This is a fairly simple exercise that can be performed in several variations:

• calf raises while standing against a wall (alternately);
• simultaneous lifts, feet shoulder-width apart, parallel to each other;
• calf raises on a step platform (both simultaneous and alternate);
• raises on your toes to the maximum height, then try to walk like this for at least a minute (this exercise stretches the calves very well);
• squat, then rise onto your toes, arms forward, back straight.

Perform 25 times for 5 approaches.

Effective physical activity that pumps up your calves

• Frequent cycling.

• Active exercises on an exercise bike.

• Strength training equipment (lifting, lifting with weights).

• Systematic jogging.

• Step aerobics, beloved by many.

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In any case, if your calves are too pumped, all this should be abandoned immediately (unless, of course, you are a professional cyclist or a step aerobics coach). Keep all strength exercises to a minimum. And turn to stretching exercises. That is, we move on to calanetics, Pilates, bodyflex, yoga, finally. And we are working to stretch the pumped calf muscles as much as possible.

Exercises to make your calves bigger

Those with thin calves are not much luckier than those with full calves. After all, it is much easier to “increase” muscle volume. A guarantee is given by exercises for calves, which should be performed regularly for at least 1-1.5 months. Moreover, it will be enough to pay attention to them for 15 minutes a day. A good indicator of a successful workout is a burning sensation in your calves. But it is important not to go beyond what is acceptable, otherwise you may experience cramps in your calves at night.

Before you begin the main exercises, you need to stretch, prepare your calves for the load, which over time will give them definition. We will present several exercises that help warm up the muscles. And to prepare for training, you can choose any one.

Tip: You can alternate doing stretching exercises with those aimed at reducing the size of your calves. For example, according to this schedule: day 1 – full training, day 2 – all stretching exercises.

Stretching exercises for skinny calves

1. Being at the wall, put your hands on it and rest them against it. Bend your body towards it, bend your leg and bring it forward. Bring the second one back, holding it straight and so that the toes are extended. Place the heel of your leg pointed back on the floor and push the hips of both legs forward slightly. Fix in this position for 20 seconds, then use the other leg in the same way.

2. Move a meter away from the wall and stand straight with your legs together. Lean your body forward, but so as not to bend your back. Place your hands on the wall and rest them against it, then continue leaning towards it until your calves are noticeably tense.

Important: when doing the exercise, firmly fix your heels on the floor and keep your stomach pulled in. To increase the load on the calf muscles, bend your elbows, leaning your chest towards the wall.

3. Bend your body forward with emphasis on your hands so that there is a right angle between your legs and torso. Relax the leg muscles and alternately bend and extend the knee - first on one leg, then on the other.

4. From a standing position, step back straight with your left leg and concentrate all your body weight on it. Lean forward with your body, grab the toes of an identical leg with your right hand and pull it towards you as much as possible. Hold this position for 50 seconds. By analogy, load the calves of the other leg.

Important: when performing this exercise, you must keep your back straight!

The main set of exercises for thin calves

After stretching, it’s time for the main complex. When performing it, it is important to ensure that the back and spine are not subjected to heavy stress. You will also need a dumbbell, a chair and a thick book (encyclopedia, dictionary, etc.).

1. Sit on the edge of a chair with your back straight. Place a thick book under your feet and a dumbbell between your knees. Bend your legs so that only the pads of your toes touch the book, and your heels should be at a level of 3-5 cm above the floor.

Without haste, with some effort, raise your heels until you can stand on your toes. At a similar pace, take the IP (starting position).

2. Place the book chosen for the exercises on the floor, and place the chair with its back to it. With your left hand, lift the dumbbell and stand on the book so that your heels seem to hang in the air. Raise your right leg until your feet are level with the knee of your second leg, and lower the heel of your left leg down from the book. Slowly rise onto your toes, and then take the IP. By analogy, use the second leg.

3. Step forward with one leg and perform a light squat on it, and move the other back as far as possible. Your arms should be clasped behind your head, elbows pointing to the sides, and your back straight. From this pose, bend your body towards the leg that is extended forward, trying to touch your knee with your chest. Then accept the IP. Repeat cycle - 25 times on each leg.

Having completed this complex, you need to give your legs maximum relaxation, shake them, jump, massage them with your hands.

Tip: Can't do calf exercises? In this case, each time you climb the steps, do it on your toes. This method puts a tremendous load on the calf muscles, strengthens them, gives them volume and a beautifully defined shape. You need to rise on tiptoes slowly, trying to concentrate the center of gravity on the supporting leg. At the same time, a strong tension should be felt in the muscles.

And in general, you should try to walk on your toes whenever the opportunity arises.

1. Very often, the cause of fullness and size of calves may not be flabby muscles or extra pounds, but stagnation of water in the body, which can lead to swelling.

Solution to the problem: drink as much clean, non-carbonated water as possible. This technique will allow you to remove excess from the body. In this case, it is better to drink the main amount of water before lunch, but in the evening it is better to limit yourself to a maximum of one glass.

Massage the calf area using drainage cream. The massage is carried out with active movements going from top to bottom.

After a busy day, your feet need rest. You can lie down on a sofa or bed and raise your feet to a raised surface - a pillow, a folded blanket. This will also help relieve swelling.

2. If the reason for the fullness and unattractive shape of the caviar is excess weight, then you should pay attention to the diet.

Solution to the problem: you don’t need to follow any special strict diets, but you need to adjust the menu by increasing the proportion of vegetables, fruits, grains and removing or reducing harmful foods.

In addition, it is necessary to eat properly even during intense physical activity - a couple of hours before training and for two hours after, do not eat foods rich in protein. Otherwise, muscle growth can be achieved. It is also good to include freshly squeezed grapefruit juice and pineapples in the menu, which are active fat burners.

3. The cause of massive calf muscles can be constantly wearing shoes with too high heels.

Solution to the problem: set aside at least two hours a day to walk barefoot.

If possible, try to alternate wearing high- and low-heeled shoes.

Also, disproportion in the calves can be eliminated with the help of stretching exercises, fitness yoga, careful stretching of the legs, and slow jogging.

If you have large, thick, or disproportionately large calves, know that the situation can be corrected. It is almost impossible to reduce a single body part, but you can make your calves thinner if you lose weight. The exercises will strengthen the muscles in your calves. If you have a lot of fat, losing weight may help, but if your calves are made up of muscle, achieving shapely calves will be difficult. Eating right can help you become slimmer, which can affect the appearance of your calves. Additionally, your calves may become large due to certain habits. To correct the situation, you need to understand what you are doing wrong.

How to reduce pumped calves

Many athletes, as well as those who independently engage in sports “for themselves,” are faced with another problem – over-pumped calves. Pumped calves appear from regular loads on the legs and when spending minimal time on stretching. Despite the fact that “drying” the muscles has a great effect on the volume of the figure, its plasticity is best emphasized by stretching the muscles. This is why professional trainers and athletes spend some time stretching all muscles after each workout. In this case, we are interested in the calves - and the results can be seen in just a week.

• Sitting on the floor, bring your legs together and bend toward your toes. You need to pull your toes first towards you, and then away from you. You should stay in each position for half a minute or a minute and breathe deeply, as oxygen allows muscle fibers to function and stretch better.

• Standing straight, bend one leg and place the other straight slightly forward, with the toe pulled towards you. Bend toward your straight leg, grasping your pointed toe. You also need to stand in this position for at least 30 seconds and then change legs.

Exercise #4 – Stretching

1. Sit on the floor, stretch your legs lengthwise, then tilt your torso down towards your legs and try to reach your feet with your hands; if you succeed, try to stay in this position for 30 seconds; you should feel a stretch in your calf muscle.
2. Stand straight, feet shoulder-width apart, then bend down as much as possible and try to pull your feet towards you with your hands, lock in this position for 10-15 seconds.

Video exercises to reduce calf size

More and more often you can see girls rushing to the gym in the hope of not only getting their body in order, but also to correct certain parts of the body. Large calves are a common problem among women.

The calf muscles are the most powerful group of muscles that are constantly at work in our daily activities. Every time we walk or run, these guys are working to keep us upright and balanced. In this article we will figure out why our calves are imperfect, and also look at simple and at the same time very effective exercises that will help you get toned and slender legs. Let's get started!

Exercises for the gym

This exercise uses a leg press machine. Place your feet in the machine so that only your toes are on the platform. To avoid injuring your knees, keep them slightly bent. The body and legs form a right angle.

Take dumbbells of minimal weight, stand on any step 5-7 cm high with your toes, heels on the floor. Rise onto your toes and lower onto your heels at maximum speed, as in the previous exercise.

Below is a video with a more complete set of calf exercises suitable for the gym:

Each person has his own genetics and his own level of physical fitness, so everyone needs an individual approach to finding a set of exercises for losing weight in calves. Don't expect results in a very short time, especially in a week!