How to Increase Calf Strength With Ankle Weights
Everyday movements such as walking and grocery shopping burn calories. However, these small, everyday movements don't burn that many calories, and they do not play much of a role in building muscle. By wearing ankle weights, you can make these everyday activities burn more calories and build your calf muscles. What's more, you can increase the resistance on exercises you would otherwise do without weights, thus making them harder and more effective. It is important to note, though, that ankle weights put pressure on your joints, which can lead to serious problems.
Instructions
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Perform one of your regular activities, such as walking or grocery shopping, while wearing the ankle weights. Do not wear them while swimming. The weights will make your legs work harder as well as increase your heart rate.
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Perform standing calf raises with your ankle weights. Place the balls of your feet on a bench or step with your heels hanging off the edge. Push up slowly with the balls of your feet and your toes. Lower slowly until your heels are just below the bench or step and you feel a slight stretch in your calves. Repeat until your calves are fatigued.
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Perform lunges while using your ankle weights. Stand with your feet hip-width apart. Step one foot forward and bend the knee into a 90-degree angle, leaving the other foot where it was and straightening that leg. Make sure your forward knee does not go past your ankle. Push back into starting position with the bent leg. This will work your entire leg, including your calf, and the weight will make it work harder. Alternate legs for several repetitions.
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Perform a modified squat while wearing the ankle weights. Stand with your feet hip-width apart. Lift your heels so you're standing on the balls of your feet. Squat as if you were about to sit on a chair. Stand up again, pushing with the balls of your feet. This will transfer the force from your buttocks and thighs to your calves.
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Tips & Warnings
If you have joint problems, do not wear ankle weights.
If you start to feel pain, take off the weights.
