Longing for slim, tight calves? Try these 7 exercises intended specifically for the lower half of your legs, and watch for results.
If you’re a runner, you know that strong calves improve your running form, giving you more power, and speed. Having weak calves is a downfall in fact, since these are a leading cause of many common maladies.
Runners typically develop Achilles tendonitis, shin splints, calf strains, hamstring or hip problems, and even plantar fascitis as a consequence of weak calves. Apart from the critical role calves play such running mechanics, having tight calves is a real asset for skirt wearing women too. So why not get to work on your own, using the exercises below.
- Diagonal LungeStand with both feet together, arms reaching overhead, and palms facing forward. Take a wide step out with your right foot, bending your right knee and reaching out with your arms. Your upper body should lean forward over your right thigh. Your back leg should be straight, with your heel slightly lifted off the floor. Hold this position for a minute, then return to the beginning position. Repeat 15 times with each leg.
- Plié Slides This ballet-inspired move is a superb toner for your inner and outer-thighs. Stand with your hands on your hips, heels together and toes pointed out to the sides (about 45 degrees). Now, put your left foot out into a plié. Bend both knees out over your toes, and lower your body straight down to the floor, keeping your back upright. As you slowly rise out of the plié, slide your left heel back towards your right, straighten your legs. Return to the starting position. Repeat 15 times on each side.
- Sumo Squat with Calf Raise Stand with your feet wider apart than the width of your hips, toes slightly turned out, and with your hands on your hips. Slowly bend your knees over your toes and lower yourself into a squat. Now, hold this position and lift your heels up (without raising your hips). Then press them back down. Return back to the starting position, and do 10 reps.
- Downward Dog Calf StretchGet down on all fours with your hands on the floor. Then, walk your hands forward slightly on the floor, and bend your right knee, keeping your left leg as straight as possible. You will really feel the stretch. After holding this position for around 20–30 seconds, change legs. Repeat 2-3 times.
- Lateral Plyo SquatsStand with your feet together, and arms down by your sides. Put your right foot out to the side (about hip-width apart) and bend your knees, holding both arms out in front of yourself and settling into a squat. Keep your chest lifted and eyes forward. Then push off the floor with both feet, jumping up, to the left. Land with your left foot stepping out to the side and snap back into the squat position. Tight calves are a sure bet, with this exercise.
- Single-Legged Calf Raises Stand up straight and lift your right foot off of the floor. Shift your weight onto your left foot. Then, bend your left knee slightly, tighten your abdominal muscles, and gaze forward. You may then push through your left heel and lift onto the ball of your left foot. Lift yourself as high as possible, then lower your left heel back to the floor. Now, shift your weight onto your left heel and repeat. Complete 12 to 15 reps. Repeat on the other side.
- Hops:Little back and forth movements work your calves hard. So find a spot that gives you enough space to stretch your arms out freely. Then, hop forward, and then hop back to where you started. Spend 30 seconds to 1 minute for each set. Give yourself enough time to recover between sets.