Exercises for Calf Definition
The calf muscles are easy to shape by using free weights and emphasizing certain movements. Lunges with small, hand-held weights and calf raise exercises can create muscle definition.
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Identification
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The calf muscles are composed of the outer gastrocnemius muscle and the inner soleus muscle. Calf muscles provide power to jumping and to extension of the leg when you stand on one foot. Working to shape and strengthen calf muscles creates stability for the legs.
Lunges
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Lunges are classic exercises done by standing with feet hips-width apart. Holding 5- to 10-pound dumbbells in each hand, step one foot forward so that the knee is directly over the ankle and then back. Repeat with the other leg. Complete 10 repetitions and do two sets to start.
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Calf Raises
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Calf raises are done standing on the edge of a stair step and lifting and lowering the body by coming up onto the balls of the big toes and lowering for 10 to 12 repetitions.
Your heels should be hanging off the step's ledge so you can activate the calf muscles.
Considerations
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If you have knee injuries or weakness, do not use any free weights in the lunges. Whenever you add dumbbells to any exercise, you are adding extra weight to the joints and increasing the risk of injury.
Misconceptions
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There is a misconception that you can spot reduce: remove fat in only one area of the body. Instead, eat a low-fat diet, get 20 to 30 minutes of cardiovascular exercise four to five times a week and include targeted resistance weight training to define the calf muscles effectively.
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