Calf Muscle Exercises

Calf muscles are the most overlooked muscles in the lower body. The muscles of this part of the body are made up of two muscles namely gastronemius and soleus. There are a few cardiovascular exercises which help to build and tone the muscles of this portion of the body.

Skipping is the best cardio workout for calf muscles. To make a routine, you may include a skipping session of about 15-20 minutes, combined with the various strengthening exercises. Also, stretching exercises may be included to gain flexibility. Include this exercises program once or twice in a week to build your strong calf muscles.

Calf raises are one of the best exercises that have many variations; one can perform these raises standing or siting, with or without weights. Also, one may perform these leg exercise by standing on flat ground, or on the edge of a block. Here are two types of calf raises, and the leg press exercise to strengthen and build the calves.

• To perform this exercise, stand on the ground with your toes pointing straight
• Now, start pushing yourself up till you are standing on your tiptoes. Also squeeze your calf muscles simultaneously.

• Hold this position for a count of 5, or if possible till a count of 10.
• Return slowly to normal position, and repeat till 20 repetitions
• In the beginning, you may start with a flat ground, then you may advance to the use of a block, and finally include weights in your exercise.

• This workout may be performed by sitting on a chair. But, for better results use a seated calf machine.
• Position yourself properly on the sitting calf machine, with light weights.
• Place your feet on the platform and push slowly so that you are on your tiptoes.

• Squeeze the calves, and hold the position for a few seconds.
• Return to normal position, and perform 15-20 reps.
• If you are a beginner, then start without any weights. Then gradually as the stamina develops, use light weights and then slowly increase the weights.

• This is one of the best exercises for a strained calf muscle.
• Position yourself in the fitness equipment machine of the leg press.

• Keep your toes on the bottom end of the platform, push the platform up for a second, and then slowly release.
• Perform 15 repetitions of this exercise.
• In the beginning, perform this exercise without weights, and then start the use of some light weights

After a strength training session, it is important that you stretch the muscles on which you worked out. Given below are some of the calf muscle stretches, to improve the flexibility of your legs.

• To perform this stretching exercise sit in a chair with your knees bent, and place your feet flat on the ground.
• Bring your left leg in front, and keep the left heel on the ground so that the toes are pointing upwards. Also, maintain your ankle in a relaxed position.

• Lean forward on the chair from your hips and keep your back straight.
• Hold this position for a count of 20 seconds and release
• Repeat this exercise for the other leg also.

• Keep your feet apart at shoulder length distance, and knees straight.
• Stand close to a support like a chair or a counter. Grab that support with your left hand, and bend your right left backward.

• With your right hand grab the right leg ankle, and stretch it as much as possible.
• Hold this position for the count of 10, and then release.
• Repeat the same with the left leg.

Keep the following tips in mind while performing these exercises.

• It is a misconception that more repetitions of these exercises will build muscles. Instead, remember to go for a slow tempo, heavy weights, and lower repetitions. Also, hold the position for longer period for maximum benefits.

• Full range of motion is important while performing these exercises.
• Do not bend your knees, when performing the straight calf exercises.
• Breath in slowly while holding a position, and breath out slowly when coming back to the starting position.
• While stretching, keep breathing slowly and focus on relaxing.

Form a routine, and follow the aforementioned exercises properly to get the results within a few months. Also, remember to perform these exercises in the right manner to get maximum benefits.