Body Sculpting For Women: 5 Key Exercises For A Complete Calf Workout

If you want sexy and strong calf muscles, incorporate these five key calf exercises into your workout routine.

If you want to achieve strong and beautiful calf muscles that will look great in those skirts, incorporate these five key calf exercises into your normal routine. Unlike your chest and back muscles, calf muscles are dense and, therefore, can withstand more frequent training. In order to achieve results, combine these five key exercises with your normal weight training routine, cardiovascular exercise (like running, walking or swimming) and a balanced and nutritious diet. You will want to perform these exercises three to four times a week, working your way up to three sets of fifteen to twenty repetitions.

Donkey Calf Raises

Standing on a block or step with your toes and the balls of your feet, let the arch of your foot and heel hang off the back. Bend over from your hip, keeping your torso parallel to the floor, and place your arms on a chair for support. Remember to keep your knees straight. Slowly raise your heels, extending as high as possible. Controlling the movement, slowly lower your heels until your calves are being stretched.

Calf Raises

Using a bench or step that is approximately two inches off the ground, stand upright on the bench or step with the balls of your feet on the step and your heels hanging over the back. When you are able to, hold dumbbells in each hand, keeping your arms straight down. With the movement coming from the ankle joint, slowly lower your heels down so they touch the floor and your calf muscles stretch, and then slowly raise your heels until you are standing on your toes. The entire movement should take approximately five seconds.



Seated Calf Press

If you have access to gym equipment, find the sled seated calf press. Sit on the seat and place your feet on the platform in front of you. Your feet should be a few inches apart. You can use the handles on the side to grasp onto. Place the balls of your feet and toes on the platform, letting your heels hang off. Extending your ankles, push the sled as far as you can go. Slowly bend your ankles and let your calf muscles stretch.

Lever Seated Calf Extension

You can find the lever seated calf extension machine at most gyms. Sit on the seat and keeping your knees straight, put your feet on the lever platform, with your heels extending off the platform. Slowly push down on the lever, extending your ankles as far as they can go. Then slowly bend your ankles until you can feel a stretch in your calf muscles.

One Leg Calf Raises

To work the muscles on your upper calf, stand upright, with your knees straight and almost locked. If you want, you can hold a dumbbell in each hand. On one leg (keeping the other knee bent in a ninety degree angle), stand on the edge of a step or block with your heel hanging off the back. Slowly lower your heel as far down as you can go, controlling the movement and then slowly raise your heel up until you are standing on your toe, feeling the power in your calf muscle. Switch legs once you have done one whole set on one leg.

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