Want great-looking calves? Try these simple, effective exercises for strengthening your calf muscles.
1. Jumping Jack
Stand with your feet together and arms at your sides. Jump and spread your legs outside shoulder width as you clap your hands overhead. Jump and return your hands and feet to the starting position.
2. Seated Calf Raise
Sit on the machine and place your toes on the lower portion of the platform provided with the heels extending off. Choose the toe positioning of your choice (forward, in, or out) as per the beginning of this chapter.Place your lower thighs under the lever pad, which will need to be adjusted according to the height of your thighs. Now place your hands on top of the lever pad in order to prevent it from slipping forward.
Lift the lever slightly by pushing your heels up and release the safety bar. This will be your starting position.Slowly lower your heels by bending at the ankles until the calves are fully stretched. Inhale as you perform this movement.Raise the heels by extending the ankles as high as possible as you contract the calves and breathe out. Hold the top contraction for a second.Repeat for the recommended amount of repetitions.
3. Seal Jump
Start with your feet about hip-width apart, arms straight out to the sides at shoulder height. Clap your hands in front of your chest and jump just high enough to spread your feet wide. Without pausing, quickly return to the starting position. That’s one rep; do 20 as quickly as you can with control.
4. Jump rope
This is a good endurance exercise for your calves, and also helps improve total-body coordination, Kelley says.
Holding the handles of a jump rope in each hand, jump with both feet as your turn the rope. Keep your core engaged and your shoulders lowered.
5. Ankle Mobilization
Place your toes on a mat or block so they’re elevated above your heels. Bend one knee, pushing it forward so you feel a stretch in your calf. Draw your leg back, repeat for reps, then switch legs.
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