Best Calf Workouts for Growing and Toning
Calf implant surgery is growing rapidly in popularity because so many people want attractive, well-shaped calves. Most men are interested in building larger calves, and most women want to sculpt and tighten their lower legs. Regardless of your goals, here are 5 proven calf workouts that can help strengthen and tone the calves.
Jumping rope is not just for children – it’s a great calf workout and offers aerobic benefits at the same time. Attempt it the grown-up way, with hands out to the sides and make small circles in order to spin the rope. Keep movements small and fast. Jump about one inch off of the ground, allowing just the toes to touch. Remaining on your toes as you propel yourself up and stabilize your landing will keep the calves engaged the whole time you’re jumping rope. Begin with a single set of 2 minutes and work up to 2 – 3 sets of 2 – 3 minutes each.
Even though you can do calf raises on a flat floor, they’re more effective using an aerobic step or other elevated platform. Hang your heels off of the back of your step, and lift yourself up with the toes. Lower again until your heels go down below the level of your step. Perform 2 sets of 10. As this calf workout gets easier for you, do it while holding dumbbells and/or with one foot at a time. This exercise also serves as a dynamic stretch you can use before or after any leg work.
Can squats work your calves, you ask? Absolutely, they can, if you add a jump to the familiar lifting movement – do this one with dumbbells and start light until you get the hang of it. Sink into the squat with knees at 90° and hips out behind you, and jump up while straightening the body to recruit the calf muscles. Lift arms high in the air for a more cardiovascular element, or do this calf workout with just one leg as you become more adept.
Begin in a basic push-up stance with your toes and hands on the floor. Bend in the middle and lift your hips until your body is in the shape of an upside down “V”. Hold the position and lower your heels towards the floor for 2 seconds, then raise back up onto your toes and contract the calf muscles fully at the top of the movement. Repeat for 2 sets of 10.
Lunges normally build the thighs and glutes. But, it’s a great calf workout if you make a slight change. As you step forward into your lunge stance and bend the back knee, pulse your body down and up about two inches or so, a few times. Your back leg is resting on the toes, which recruits the calf muscles to maintain balance. By slightly lifting and lowering your body weight, the calf muscle gets an extra workout.
Are you interested in effective calf workouts to help you build strong, shapely legs? Contact personal trainer Shain Rossi at Elite Triangle Fitness for a free consultation today.