Tap to Read ➤

Calf Exercises without Weights

Indrajit Deshmukh Jul 25, 2020
Calf exercises that don't involve weights can prove to be effective, if they are done correctly. This story provides information on such exercises.
There are five main muscles in your calf region. These include anterior and posterior tibialis, gastrocnemius, peroneus, and soleus. If you wish to have well-toned calf muscles, you must specifically target the gastrocnemius and soleus muscle.
One of the most important things that you need to remember is to perform a 5 to 7 minute warm-up routine before you start with the calf exercises without weights. Never undermine the importance of a warm-up session.
Those who don't perform stretching exercises are more susceptible to cramps and injuries. Stretching after a workout will also help to reduce muscle fatigue and soreness.

Calf-strengthening Exercises

While calf raises certainly help to strengthen the muscles, you can also perform plyometric exercises to develop your muscles and increase your power. Following correct breathing technique is also important. You must gradually increase the number of repetitions.
Box Jumps
Performing box jumps is a great way to build endurance and strength in your lower body. All you need is a 24-inch box or anything that will hold your weight when you jump on it.
  • Stand while facing the box, with your hands on the side.
  • Now jump on the box so that both your feet land on top of the box at the same time.
  • You can swing your arms to get momentum for this fitness training regimen.
Step Ups
You will need a platform which is knee-high and strong enough to support your body weight for this calf muscle exercise.
  • Stand in such a way that you are facing the platform with your hands on your hips and toes pointing forward.
  • Now lift your left leg and plant it firmly on the platform.
  • Push your leg into the platform to lift your right leg on to the platform.
  • Do not bend your right leg as you take it up.
  • Complete 15 to 20 reps, exhaling as you go up and inhaling as you come down.
  • Once you finish with your left leg, repeat the routine with your right leg.
Standing Calf Raises
  • Stand straight with your back arched, chest out and head straight. Keep your hands on your hips.
  • Once you are in this start position, lift your heels off the ground so that your body weight is supported by the tip of your toes.
  • Try to go up as far as you can, while exhaling slowly. Inhale while you come down.
  • Make sure that your body stays erect as you go up and down. Do 2 to 3 sets of 15 to 20 repetitions.

Stretching Exercises

Stretching is very important to increase flexibility and avoid muscle soreness. You can do stretches after you have finished your workout regimen or after doing 5 to 8 minutes of warm-up.
Wall Stretch
  • In the starting position, you need to stand while facing a wall.
  • Keep a distance of about 10 to 12 inches from the wall and extend your left leg behind without bending the knee.
  • Lean your upper body towards the wall. You can support your body weight by pressing your hands on the wall.
  • You should feel the tension in the calf muscles of your extended foot.
  • Stay in this position for 15 seconds. Repeat this exercise with the other leg.
Sitting Stretch
  • Sit on the floor with your legs extended in front of you.
  • Exhale and bend your body forward.
  • Try to touch your toes with your fingers.
  • Pull the toes towards your body to feel a good stretch in your calf muscles.
  • Stay in this position for 15 seconds.
You will certainly benefit by performing these exercises, provided you are following the right technique. It is also advisable to consult your physician before starting any kind of training or stretching regimen.
Disclaimer: The information provided in this story is solely for educating the reader. It is not intended to be a substitute for the advice of a fitness expert.