How To Get Better Calves

By Subodh / April 7, 2015

Calves, perhaps, are quite often neglected while indulging in an exercise routine. Fat does get accumulated here also, hampering with its flexibility. And, shortened calves are very painful, preventing you from even walking, forget about exercising. Here are a couple of exercises that have been put together for you to ensure that you improve the flexibility of the calves while shaping it in a better way.

Top 4 Exercises You Should Try For Better Calves

  1. Utkatasana – Chair Pose

Utkatasana

Give your calves a good dose of stretch and strengthen it while melting off the accumulated fat with this yoga pose. This is a variation from the basic pose that intensifies the toning and shaping process.

How to do:

  1. Stand straight, feet together, hands resting on either side of the body. Keep the spine erect while shoulders are rolled back.
  2. Inhale and swing your arms over the head, aligning it with the ears. Join the palms.
  3. Exhale, bend your knees, pushing your hips backward and torso forward as if you are sitting on an invisible chair.
  4. Engage the core and thigh muscles.
  5. Inhale and come on your toes and hold the posture for 90 seconds.
  6. Exhale, release the pose, and come back to the initial posture.

2. Double Leg Calf Raises

Double Leg Calf Raises

This is a variation of the above mentioned pose wherein you move the heels up and one continuously allowing the fat to melt off from your calves.

How to do:

  1. Stand straight, feet together, hands resting on either side of the body. Keep the spine erect while shoulders are rolled back.
  2. Inhale and spread your hands out in front of you at your chest level.
  3. Exhale, bend your knees, pushing your hips backward and torso forward as if you are sitting on an invisible chair.
  4. Engage the core and thigh muscles.
  5. Inhale and come on your toes. Heels should lift away from the floor while hips are still back,
  6. Exhale and place your heels down.

This completes one repetition. Do 3 such sets of 30 repetitions each.

  1. Squats

Squats

If you love to have toned calves along with envious booties and legs, then squats is the best exercise you can try. Keep your legs a little wider than your hips while you do this.

How to do:

  1. Stand erect with legs separated a little more than your hip width.
  2. Stretch the hands out in front of you at chest level.
  3. Take a deep inhalation and engage the thighs, glutes, and core.
  4. Exhale and squat until thighs make a 180 degree with the floor.
  5. Inhale and lift the toes off the floor and balance yourself on the balls of the foot.
  6. Exhale, release, and come back.

This makes one repetition. Do 3 such sets of 30 repetitions.

  1. Lunges

Lunges

Lunges is yet another calf toning and strengthening exercise. This one mentioned below is a variation of 3 different lunges that need to be performed as a flow.

How to do:

  1. Stand straight, with feet together. Let the hands rest along the body, neck and shoulders relax.
  2. Inhale and slide your left leg back, foot facing your left.
  3. Bend the right leg at knee, ankles stacked just beneath the knees. Let the toes point forward.
  4. Inhale, tuck your toes, lift your hands over the head, and place your knees on the floor.
  5. Exhale and lift your knees.

This completes on repetition. Do for 25 times before switching the legs. Repeat the same with the other side.

So what are your picks when it comes to shaping your calves in a better way? Share your views with us!