Best Exercises For Women To Flaunt Slimmer And Toned Calves


By Sharanya Manola Last Updated:


Best Exercises For Women To Flaunt Slimmer And Toned Calves

Whenever you wear your favourite pair of shorts, skirt, or a gown with a slit at side or back, your calf muscles tend to be one of the most noticeable features of your legs. While toned up calf muscles can make your legs look like the sexiest of all, the fat ones can get you attention for all the wrong reasons.

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So, to make your legs perfect in shape, all you have to do is to include some exercises for calf muscles in your workout regime. And, if you are too lazy to go to the gym, then here are some ‘at-home’ exercises for you to flaunt those super-toned and curvy calves in no time.

#1. Standing or bodyweight calf raise

Standing calf exercise

Fitness experts consider this to be one of the most effective calf toning exercises. But, before you start off, make sure you have something to hold on to so that you do not lose balance while doing this exercise. So, here is how to do this exercise:

  • Stand on a platform that is raised slightly above the ground. Place only the balls of your feet on this platform with your heels hanging off the edge.
  • Now, lift up and put your entire body weight on the balls of your feet for about two to three seconds (as shown in image A).
  • Then, lower your heels towards the ground, so that your calf muscles get a fine squeeze (as shown in image B).
  • You will feel your calf muscles burn after 12-15 reps. Once you get into the practice of doing this exercise, increase the frequency to 20 reps per set.

While you are performing standing calf raise, make sure your spine is erect and core is tight. Once you are able to maintain the balance, you can stop using the support-stick. You can also try another variation by using dumbbells to maximise the impact.

#2. Single leg calf raise

Single leg cal raise

Single leg calf raise is similar to the standing calf raise exercise, with the only difference being that you exercise one leg at a time. So, instead of standing on the platform, just place your right foot on it. Now, repeat the same steps as followed in the standing calf raise exercise, with your left foot placed firmly on the ground level. Now, do the same exercise by exchanging the position of your feet. Perform two sets of 10-12 reps on each leg.

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#3. Seated calf raise

Seated calf raise

This is yet another variation of the calf raise exercise. You will need a chair and a pair of dumbbells to do this exercise.

  • Sit on a chair with your feet resting flat on the floor, and hence, your legs making a right angle with the floor.
  • Place a dumbbell on each thigh (you can use a bunch of books as well in case you do not have the dumbbells). Remember, you just put the right weight that you can handle.
  • Now, lift your heels slightly above the ground level and put all the pressure on the balls of your feet.
  • You will certainly feel the squeeze in your calf muscles.

#4. Side lunges

Side lunges

Lunges are usually thought to be working our inner and outer thighs and glutes, but they indirectly exercise the calves as well. Here is how you can do it:

  • Firstly, stand with your feet and knees together. Then, take a large step towards the right side.
  • After taking this step, drive your weight down to the right side. Stay in the position for about two seconds.
  • Come back to the original position and repeat the process with the other leg.

While doing this exercise, just ensure your one leg is straight and one is bent. Also, your chest should be up when you do this exercise. Do approximately three sets of 10 reps on each leg. Use dumbbells if you want to intensify the workout.

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#5. Squat calf raise

Squat calf raise

If you have become an expert in calf raises, then it is time to go for a slightly more rigorous one. And, for that, we suggest you to do squat calf raises. Here is how to do it:

  • Stand with your feet apart with the distance between them being wider than your shoulder width.  
  • Now bend your knees, contract your glutes, and position your thighs parallel to the floor and press your heels gently on the ground.
  • Stay in this position for about two to three seconds. Now, return to your original position.

Do about two to three sets of 10-15 reps. Reduce the number of reps to eight to ten, in case you use dumbbells while doing this exercise.

#6. Rope skipping

Rope skipping

Another inexpensive (and probably the easiest as well) way of working your calves is by jumping a rope. It is a great exercise for your calf muscles, wherein you are required to jump up and down on the balls of your feet. You can try variations, like hopping on one foot, double hop, high-knee jump, side straddles, front straddles, etc. In any of the cases, the result will be just what you want- toned up calves and sexy legs.

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#7. Seal jump

Seal jump

When you’re looking to get toned calves you may not always get the right equipment all the time. Or maybe you can’t afford those. So, in that case, the best exercise is seal jump. It’s pretty simple and doesn’t cost you a penny. All you need to do it go out in the open where you can find fresh air, and warm up a little. Seal jump requires you to spread out your legs, and start jumping. Just make sure that while jumping, you spread out your arms, and while jumping back, clap your hands in. Continue this set regularly depending on your stamina and need.

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#8. Hole calf raise

Hole calf raise

Yet another inexpensive and easy way to flaunt your calves in minimum time is an exercise called hole calf raise. This easy-to-do technique demands you to sit on an elevated platform and sit in a squatting position. You must try that your arms are opened up straight right in front of your body. Now, you need to rise as much as you can, ensuring that your arms are still wide open. Because the weight is entirely on your legs, this exercise really helps in attaining toned calves in minimum time.

Before you start, do keep in mind that you may have sore legs the day after you start working out! Nonetheless, once your calf muscles get used to the workout, the pain will disappear and you will be able to complete more reps in less time. Additionally, do follow a healthy diet that is rich in proteins, so that the wear and tear of muscles are taken care of. And then, all you have to do is to flaunt your sexy legs to the world.

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