Have you ever dreamed of having the perfect calves? There are numerous exercises for these muscles, but most of them are not so efficient.
The calf is made up of two muscles - the gastrocnemius muscles, which lend the rounded shape, and the soleus which are flat, long muscles that run under the gastrocnemius.
Perfect calves are not impossible to achieve. Try out these simple yet very effective exercises to strengthen and stretch your calf muscles.
Best calf stretches to do at home
There are numerous calf exercises that you can do either at home or at the gym. Here is a list of the best calf exercises that improve the muscles and tone the calves.
Low intensity exercise
Calf raises are the classic way to strengthen your calves through exercise. Using your body weight, you are able to strengthen your soleus and gastrocnemius and also tone them.
Initial position: Choose a nearby wall that you can use for balance. Place the feet hip-width apart and check for your ankles, hips, and knees to be in a vertical alignment, so your joints are protected.
Start out by pressing into the balls of your feet so that you can raise your body upward. Make sure you engage your abdominal muscles at all times so that your body does not lean backward or forward.
There are many variations for this exercise, but these two are the most popular.
- Stand on a step or something similar in such a way that your heels can go lower than the level of your toes. By keeping the feet-balls on the step, continue by lowering the heels to the floor as much as possible. Then press the heels upwards as much as possible.
- Add intensity to the exercise by adding weight. You can repeat the exercise while holding a weight such as a dumbbell in one hand. You should still place a hand on the wall for optimal balance.
Higher intensity exercise
This exercise is a more intense version of the exercise above. By doing one leg, it will increase the strength of your calf muscle.
Initial position: Stand on one leg next to a wall. Use the wall to balance yourself while having the other leg behind you, bent. To protect the joints, your knee, hip and the leg that you are doing the exercise on have to be in a vertical position.
Start by pressing the ball of your foot down and raise your body in an upward motion. Do not forget to keep your abdominal muscles always pulled, so there is no backward or forward shifting.
This exercise has variations as well. The first and easiest way is to stand on a step or a similar place and drop your feel down below the step.
Following this, do a press-up upwards as high as you can. You can also add weight with a dumbbell or other weight.
Seated exercise
This exercise can be done both at home and in the gym using the calf exercise machine. It works the soleus and gastrocnemius muscles.
Initial position: Sit on a sturdy and firm chair. Place your feet flat on the ground. Do not let your knees out or in when you align them directly over your feet.
Start by leaning forward and place your hands on the thighs near the knees and push down for an increase of resistance.
Slowly press the balls of your feet and raise the heels as high as possible. Slowly lower the heels and repeat.
This exercise can also be done at the gym. Set up the calf press machine and take the position. Undo the safety latch and release the weights.
Conclusion
Doing these exercises consistently for three weeks will help you build strength.
After working out for an extended period of time, you will see how the muscles improve slowly and are in better shape.
All you need is dedication and patience, as with all good things that take time. Make sure you follow the routine of these exercises as often as you can.
