How to Build Up Your Calf Muscles

Strong, toned calf muscles flatter the legs of both men and women. But you do not need to head out to the gym, or invest in any heavy fitness equipment to build up your calf muscles. Seated calf raises combined with standing calf raises can both be accomplished with the help of a sturdy kitchen chair. The exercises are both very effective and will provide the toning that is needed to achieve strong calf muscles.

Difficulty: Moderate

Instructions

Things You'll Need:

• Sturdy chair

Seated Calf Exercises

1. Seat yourself in a stable chair. Assume good posture, sit up straight, tighten your abdominal muscles and look straight ahead. Place both feet in front of you, knees together with your hands at your sides holding onto the sides of the chair. A solid kitchen chair will provide the most comfort for the exercise.

2. Slowly raise your heels and apply pressure to the balls of your feet while resting on the base of your toes. Hold for a five count while maintaining good posture in the upright seated position and squeezing your calf muscles then lower your heels back down to the floor.

3. Repeat the exercise 10 times with a two count in between. Follow with the standing calf raises exercise.

Standing Calf Raises

4. Stand up straight, tighten your abdominal muscles, look straight ahead and rest your hands on the back frame of the kitchen chair. The chair is used for balancing and not for support. The muscles of your legs and core should provide you with enough support to complete the exercise.

5. Slowly raise your heels and balance on the balls of your feet and the base of your toes. Hold for a five count while maintaining good posture and squeezing your calf muscles then lower your heels back down to the floor.

6. Repeat the standing calf raises exercise ten times, holding for a five count, with a two count rest in between.

Tips & Warnings

• As you build strength in your calf muscles, the amount of repetitions can be raised, further increasing the effectiveness of the exercise. The calf raises should be performed every other day. The day of rest in between will allow for muscle growth.
• If at any time you feel that you are straining your muscles, or feeling pain, stop the exercises immediately. If pain persists, consult your physician.

Resources

• Standing calf raises
• Calf exercises

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