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Legs are not just made up of thighs, right?
So why neglect your calf muscles. After all, that’s as important as your thighs and glutes.
In this leg workout regime, you might have to use weights. Further, it is to be remembered that all these exercises are not only quick and easy but will help you get the perfectly sculpted calves that will boost up your confidence.
However, many people end up neglecting this region as they think that the exercises they do at home for thighs, will indirectly help with the calf as well. But, that is not completely true. There are some very specific workouts just for this part of the body which when done correctly will give you the desired results over time.
It can be a slow process because the fat in this area is very tough but nevertheless, it is not impossible. Do these 6 amazing calf workouts while maintaining the correct pace and posture and you will notice the difference in no time.
For those who do not know, there are two muscles in the calf region that you will be working on. They are the gastrocnemius muscle and the soleus muscle. These two make up the calf and our exercises will help you in building these up. So let's get started.
Exercise #1
Touch And Hop
Instructions:
Step 1: Stand straight with your feet apart.
Step 2: Bend your left leg a little and put your weight on it.
Step 3: Now, slowly lift your right leg off the ground, engage your core, flex your calf and bend forward with your back straight. Your right leg will swing back as you bend ahead. Bend so as to make your body parallel to the floor. You need to balance all of it on your left leg.
Step 4: While you do this, your right hand will touch the floor.
Step 5: Now quickly come back to the initial position while bending your right knee at a 90 degree and jump to land on your left foot. Simultaneously balance your body well as you have to land on one leg.
Step 6: Repeat this with the other leg after you complete one side.
Important Tip: Do 2 sets of 15 reps each.
Next up: Plie Squat Calf Raise
Exercise #2
Plie Squat Calf Raise
Instructions:
Step 1: Get into the squat position and place your hands on your waist. Your thighs must be parallel to the floor.
Step 2: While keeping your back straight and your calf engaged, slowly lift your heels off the ground. Now, you might find it difficult to balance your body but go slow and it will be fine.
Step 3: Hold and come back to the initial position.
Important Tip: Do this exercise 10 times. Apart from your calf, this workout will target and build your thighs and lower abs.
Next up: Dumbbell Jump Squat
Exercise #3
Dumbbell Jump Squat
Instructions:
Step 1: Stand up with your feet shoulder-width apart and bend your knees a little. Hold a dumbbell in each hand with your arms by your side.
Step 2: Go in the squat position such that your thighs are parallel to the floor.
Step 3: Quickly jump up by putting pressure on your heels and toes. Remember to keep your arms by your side through it.
Step 4: Land on your feet by bring them together and quickly repeat the same motion.
Important Tip: Do 2 sets of 15 reps each. This dumbbell workout will help to strengthen your calf and also your hamstrings.
Next up: Inverted V-Plank
Exercise #4
Inverted V-Plank
Instructions:
Step 1: Get in the regular plank position such that your body is perfectly aligned and your forearms are on the floor.
Step 2: Slowly put some pressure on your toes, shoulders, and arms to push your hips up towards the ceiling. Your forearms will remain on the floor itself and hence might need a little adjustment.
Step 3: Slowly return to the initial position and repeat.
Important Tip: Do 10 reps of this exercise.
Next up: Downward Dog
Exercise #5
Downward Dog
Instructions:
Step 1: Get into the push-up position first with your body perfectly parallel to the ground.
Step 2: Do a push-up.
Step 3: Now slowly push your hips up towards the ceiling so as to form an inverted V. Engage and flex your calves while you do this exercise. Your hand and toes will be fixed to the ground. You can also slowly get your feet on the ground when you start bending your hips. It just depends on your comfort.
Step 4: Return to the push-up position and repeat.
Important Tip: Do 2 sets of 5 reps each and gradually increase to 10 reps in each set.
Next up: Wall Sit Plie Calf Raise
Exercise #6
Wall Sit Squat with Calf Raise
Instructions:
Step 1: Stand next to a wall such that your back is facing the wall. Get in the squat position such that your thighs are parallel to the floor. Here, your back needs to be against the wall and your feet must be a little away from it.
Step 2: While maintaining this position slowly raises your heels off the ground while engaging your calves.
Step 3: Hold for a second and bring your heels to the ground. Repeat while being in the squat position.
Important Tip: Do 2 sets of 10 reps each.
