How to Tone Calf Muscles

Get your legs looking great by summer. Tone the broad, flat soleus muscle that gives your legs definition while improving your balance and strengthening your ankles.

Instructions

Difficulty: Moderately Easy

Things You’ll Need:

• Running Shoes
• Sports Apparel & Shoes
• Athletic Gear

1. Stand next to a wall or chair for balance, with your feet shoulder-width apart.
2. Squat down with your knees bent about 30 degrees, so they are almost directly over your toes. Looking down, you should be able to see your toes.
3. Lift your heels off the ground smoothly and hold for 3 to 5 seconds. Return your heels to the ground.
4. Perform two to three sets of 15 to 20 repetitions every other day.
5. Stretch your calves when you're finished. (See "How to Stretch Calves," under Related eHows.)

Tips & Warnings

• Your knees must be bent to help inhibit the other calf muscles.
• Running shoes with built-up heels will reduce the distance you can raise your heels. Consider performing barefoot, or with the forefoot elevated on a step or book.
• Stretch afterward for the safest and fastest way to build a stronger, more efficient muscle.
• This information is not intended as a substitute for professional medical advice or treatment.