How to Tone Your Inner Calves

Walking in sand is another effective exercise for your calves.

When working out, the calf muscles are often a forgotten body part. Most people focus on the larger muscle groups and overlook the smaller calf muscles. Defined and toned calf muscles are essential if you're trying to tone and proportion your legs. Because you use your calf muscles on a daily basis when you walk, it is important to keep them strong. Most lower-leg exercises, such as standard calf raises, tone the outer calves. To create an equal balance you must also exercise the inner calves.

Things You'll Need

• Treadmill
• Exercise step bench or staircase
• Dumbbells or barbell

Instructions

1. Walk on the treadmill to tone and warm up the inner calves. Set the treadmill at the highest possible incline. Use a speed you can easily maintain for approximately 10 minutes. Keep in mind that you are not trying to get a cardiovascular workout; you are trying to warm up your calves while gradually toning them. Focus on the contractions in your calves. Avoid walking on your toes. Instead, land on the heel when you take a step and roll toward the toe as you push yourself forward. If you have no access to a treadmill, walk uphill outdoors.

2. Perform calf raises with a twist. Stand with your feet hip-width apart on a raised exercise step or stair step. Move your feet backward so your heels extend past the edge of the step, and balance on the balls and toes of your feet. Rise up onto the balls of your feet as high as you can. Feel the contraction in your calves. Place most of your weight toward the inside of your feet, where the big toe is. Bring your heels together as close as you can without picking up your feet; keep your toes facing forward. Come back to the starting position. Complete three sets of 12 repetitions.

3. Perform seated calf raises with your toes pointed inward. Sit in a chair with your feet hip-width apart. Turn your toes inward as far as is comfortable. Place dumbbells or a barbell on your knees. Avoid using a weight that is too heavy. Increase the weight as you get stronger. Lift your heels off the floor so you balance on the balls of your feet. Hold the tension in your calves for three seconds. Lower your feet back to the starting position. Complete three sets of 12 repetitions.

Tips & Warnings

• Consult a certified trainer about proper use of gym equipment that focuses on your calves.

References

• Bodybuilding: 5 Groundbreaking Calf Training Techniques for Complete Calf Development; NIck Nilsson
• Exercise Prescription on the Net: Safety Bar Seated Calf Raise