Everyone enjoys having beautifully sculpted calf muscles that look really great in shorts. What I have found in the pursuit of those chiseled calves is that repletion is key and should be done almost every day because let’s face it, you have been using them ever since you have been able to walk so the calves can handle a little extraneous exercise. The calves actually will need to be put through a lot of exercise if sculpted calves are what you seek. There are a few exercises that when performed correctly and for at least two weeks will give you toned calf muscles. However results may vary depending on your r physical condition. Toned calves not only look good, but allow for an individual to withstand longer periods of walking, running, or another activity that utilizes an individual’s legs.
Standing Calf Raises- These are very effective exercises that will blast your calves into a sculpted form. To begin, stand near a wall or anywhere where you can place your hands in front of you for stability. Once you have established your position begin the calf raises. With your feet flat against the floor, slowly raise both of your heels about three inches off the ground and then slowly lower yourself back down. Begin with eight reps of 25 calf raises taking a break between every rep to shake out your legs. Once you have gone through a week of calf raises, increase the amount of reps to 16.
Advanced Standing Calf Raises- For those who feel you want a more intense workout; try the advanced technique by performing calf raises on stairs or a step. Place your feet on the step or stair so that your heel partially extends out from over the stair or step. Just as in the normal calf raise exercise, slowly raise yourself up and slowly lower yourself, only this time lowering slightly below the stair or step. This exercise gives the calves more of a workout and should be performed for 2 minutes intervals at a steady pace.
Jogging- Find a nice calm environment that preferably has an incline where you can jog for at least 15 minutes in the first week. Wear running shoes that you are comfortable with and give you adequate foot support. Start by taking a light jog for approximately 5 minutes to get your legs warmed up and loosened up. After 5 minutes of jogging, walk around for a few seconds and then perform a few leg stretches in order to reduce the risk of injury. Stretch for around 10 minutes to ensure a decent stretch and then you are ready to perform the jogging portion of the calf sculpting. You can now start off jogging as in the warm-up, only this time you will need to do so lightly on the balls of your feet also known as running on the tips of your feet. At first this activity might produce a burning sensation in the calves meaning that you are indeed targeting them. If the burning sensation becomes too much to bear simply stop jogging on the tips of your toes and walk until the sensation subsides. After the sensation disappears, continue jogging on the tips of your toes for the 15 minutes or an extended amount of time if you can bare it. In the following week, increase time of jogging to 30 minutes or more.
Jump Rope- you will need to have jump rope that is long enough for your body type. Begin by jump roping for ten 2 minutes intervals with 1 minutes rest in between each set. Alternating between two feet jumps and one foot jumps will aid in sculpting the calves. Jumping higher and faster will because your calves to respond quicker but may tire you out and compromise anymore exercise for that day.
Box Jumps- You don’t have to go out and buy expensive polymeric platforms to perform these exercises, rather you can use card-board boxes that are around 1 foot high. Begin by jumping forward over the box. Repeat this for 2 reps of 25 jumps. If you feel extremely fatigued in your legs, stop because you might not be able to completely jump over the box.
Perform these exercises to sculpt your calves and in two weeks time you should begin to see results.