How to Strengthen Your Calves

Calves are a crucial but often neglected and undervalued muscle. They help provide not just stability for your entire body but support for your ankles and knees. Because of this, having strong calves is crucial not just for the average person but for the athlete as well. But calves are a notoriously stubborn muscle and usually requires a training program that blends traditional gym exercises with real life, practical ones.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Jump rope
• Weights
• Barbell

1. Walk and run as much as possible. Walking and running on uneven surfaces and inclines will also add stress to your calves and force them to adapt by growing stronger. Your calves don't get any work by sitting on the couch or in a car.

2. Perform calf raises 4 times a week. You can do this either by standing up right and pushing up off the ground with your toes; add weight and increase the work by holding dumbbells in your hands.

3. Hold dumbbells in each hand and walk up and down your backyard or sidewalk. Your calves will need to stabilize your and provide the strength to keep your feet moving with the extra weight.

4. Jump rope at least 3 times a week. While jumping rope is a great cardiovascular exercise, it is also a great strength and muscle builder for your calves, which both support you during the exercise and are the main muscle used to perform it. Try to jump rope for approximately 10 minutes per session.

5. Perform squats 2 to 3 times per week. While squats are often considered a great strength and mass builder for the legs in general, they are also an excellent exercise for your calves. This is mostly because of the stress that is placed on them during both the negative and positive part of each rep. Use a high weight for low reps.

Tips & Warnings

• Always consult a physician before starting any new exercise program.

Who Can Help:

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