Few women can show off their well-formed muscled legs and calves, most often their legs are either too skinny or too muscled. That is why it is really important to find calf exercises in order to build strong but thin calves. We spent hours in the gym experimenting with exercises for perfect calves and we finally have found a way!
You can build a beautifully toned calf muscles using the correct load and repetition of exercises without the use of additional sports equipment. Do not forget to keep your muscles toned by doing cardio twice a week and you will get a figure which will magnetically attract every single look.
We would like to share these eight exercises for perfect calves. Put on your sports uniform, lace up your sneakers and start a workout!
#1. Jumping Calf Press
- Stand up straight with your hands at your sides. Keep your back straight and your core tight.
- Forcefully press off the ground with the balls of both feet. Launch into the air and land softly on the balls of your feet.
- Focus the tension in the calf muscles, NOT the quadriceps. Repeat.
#2. Frog Jumps
- Standing straight up, bring your feet outside of shoulder width.
- Squat down by bending at the knees and driving your hips back.
- Keeping your chest up, forcefully push off the ground with the balls of your feet.
- Land on the balls of your feet, remaining in the squatting position. Your legs will remain wide. Repeat.
#3. Lateral Lunges
- Begin by standing with dumbbells in hand at your sides. Place your feet hip-width apart. Take a big step to the right with your right foot, keeping your arms straight.
- Land with your heel followed by the rest of your foot and flex the right knee so that you lower your hip and body until your knee and hip are at a 90 degree angle. Keep your left leg only slightly angled.
- Return to the starting position by extending your right hip and knee. Once they are straight, bring your foot back in to a standing tall position.
#4. Alternating Curtsy Lunge
- Standing with a braced core and flat back, bring your hands together at chest height. Position your feet to be at hip-width.
- Beginning with the right foot, step backward and across your left foot. Simultaneously, bend the left knee and drop it towards the ground.
- Stop when the front right knee is parallel with the ground. Push off the ground with your right foot and return to the starting position.
- Stand straight with your feet hip width apart, arms fully extended and your hands by your sides. Raise your left foot from the floor, extending your leg out in front of you.
- As you do so, raise both arms out in front of you in a smooth arc for balance. This is the start position. In a controlled movement, lower your body toward the floor by bending your right knee while pushing your hips back as if sitting down in a chair.
- Continue this downward movement until your right thigh is parallel to the floor. Hold for a count of one. Return to the start position by pushing down through your right heel and straightening your leg. Lower your arms to the start position as you do so.
#6. Dumbbell Step-Ups
- Place a bench in front of you. Hold a pair of dumbbells and stand facing the bench. Brace your core and keep your gaze straight ahead.
- Bring your right knee up and step up on to the bench. Placing all of the effort in your right leg, bring your body up into a standing position on the bench.
- Slowly lower yourself to the starting position and switch legs.
#7. Resistance Band Glute Kickbacks
- Position yourself on the ground supporting yourself on your hands and knees. Hold the handles of a resistance band in each hand. Hook the middle of the band on your left foot, pushing it back until the slack tightens.
- Brace your core and maintain a flat back as you kick your left leg back and up.
- Slowly return your leg to the starting position, not allowing the knee to touch the ground. Repeat the movement.
#8. Resistance Band Side Steps
- Step inside of a tied resistance band. Separate your feet to shoulder-width. Place a slight bend in the knees while you keep your chest up.
- Slowly step to the side with the right foot. Your stance should be well outside of shoulder-width.
- Pause then step with the left foot in the same direction as the right. Keep stepping out with the right until the set is complete then switch sides.
READ MORE: 5 exercises to avoid stubborn double chin
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