How to reduce calf size with exercise

How to reduce calf size with exercise


03/25/2024 08:00

We’ll show you what exercises to do to get the calves of your dreams, but that’s not all! We’ll also explain the most common causes of large calves so you can better understand the problem and know how to deal with it.

So, why you might have voluminous calves:

1. Genetics. If you were born with this shape and haven’t done any activity that can change it, you shouldn’t expect your calves to lose much weight.

2. Muscles. In such a situation, you should refrain from special training to prevent the growth of the calf muscles.

3. Fat. If the size of your calves is increasing due to fat, reducing the amount of calf fat is equivalent to losing weight overall.

Now comes a workout that will help your calves become smaller.

1. Standing calf raise.

  • Your feet should be level with the ground, hip-width apart, and pointing forward as you stand.
  • Rise up on the balls of your feet as high as is comfortable for you.
  • Tighten your calf muscles, pausing at the top, then slowly and deliberately lower your heels back down.

2. Jumping rope.

  • Start by placing one foot in front of the other and alternate foot positions with each jump.
  • Jump forward with your feet forward, then left and center, then right and center. Keep your torso stable and avoid twisting your upper body.
  • With your feet together, jump from side to side.
  • As you jump, shift your weight from one leg to the other. Your weight should be on your left leg, your right knee slightly bent, and your right toe just touching the ground (and vice versa).
  • Rest for a minute.
  • The cycle should be repeated twice more.

3. Plyo lunges.

  • Your right foot should be 70 – 90 cm in front of your left when you stand in a staggered position. Your arms should be at your sides.
  • Lower into a lunge with your back leg bent about 90 degrees and your front thigh parallel to the floor, keeping your back straight and core engaged.
  • Jump straight up until both feet leave the ground. To maximize your momentum and power, swing your arms when necessary.
  • As you change the position of your leg in the air, land softly on your left leg.
  • To begin the next rep, immediately lower your body back into the lunge.
  • Switch legs with each repetition.

By doing these simple exercises you can make your calves look beautiful.

Author Ekaterina Tikhonova

Ekaterina Tikhonova is a journalist, correspondent for the Pravda.Ru news service.

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