How to Define Your Calf Muscles

Feel confident in summer shorts by getting those calf muscles in shape. Calf raises can add definition to your legs in just a few quick workouts every week. There are 2 parts of the calf muscle that give it its shape, and you can define the most visible part with standing calf raises that you can do at home.

Instructions

Difficulty: Moderately Easy

Things You’ll Need:

• Chair or wall for balance
• Gym with calf machines (optional)
• Stair or step

Define Calves With Standing Calf Raises

1. Stand on a step that's at least 4 to 5 inches high.
2. Hold onto a chair or wall for balance.
3. Slide your feet back until just the balls of your feet are on the step.
4. Lower your heels, stretching the calf muscle, then raise yourself back up by pointing your toes.
5. Do 2 to 3 sets of 15 to 30 repetitions, 2 to 3 times per week. You should feel a burning sensation in your calf muscles by the end of each set.

Define Calves Using a Seated Calf Machine

6. Sit on the calf machine bench with the balls of your feet on the footrest.
7. Adjust the kneepads so that they are just over your knees. Adjust your seat if the pad is resting higher up on your thigh.
8. Point your toes, and then lower your heels.
9. Do the same number of repetitions for seated calf raises as for standing, because each exercise works a different muscle.

Prevent Injury by Stretching

10. Stand with your hands flat against a wall and your feet flat on the ground about 2 or 3 feet from the wall.
11. Place one leg behind you as far as you can with the heel flat on the floor.
12. Hold this stretch for 15 seconds, then switch legs, placing the other leg behind you for 15 seconds.
13. Alternate legs, repeating the stretch 5 times on each side.

Tips & Warnings

• Enhance muscle definition by losing body fat through aerobic exercise at least 3 times a week.
• Add weight and do fewer repetitions to make calf muscles larger. Do more repetitions with less weight, or just body weight, to tone.
• Read about calf implants at the American Academy of Cosmetic Surgery website.
• Consult a physician before beginning strenuous exercise programs.
• Ask a trained staff member for assistance before using gym equipment for the first time.