- Calf raises typically are performed with weights or by using a calf raise machine. However, you can do calf raises using something as simple as gallon jugs of water. Grab a gallon jug of water in each hand; if they're full, you'll get the best resistance. Push your toes down so your heels rise off the ground, and give your calves a hard squeeze when you have your heels completely raised. Do three sets of 20 repetitions each, resting between sets.
- Bicycling is possibly one of the best exercises you can do for your calves. It provides the perfect amount of resistance and gives you a great cardio workout at the same time. To get the best benefit out of bicycling, ride uphill whenever possible. If you don't have a bike or hills in your town, a stationary bike will give you the same workout. Most stationary bikes give you the option of setting varying resistance levels. Do at least 30 minutes of cycling to get the best results.
- It may sound like an exercise for children, but jumping rope is an excellent exercise if you want to improve muscle mass in your calves. You use your calf muscles when you jump up and down, so this exercise gives them a challenging workout, and you get the benefit of cardiovascular exercise at the same time.
- Your calves get used to a certain type of exercise very quickly. It is best to choose one exercise and stick with it for a week, then change to another type of exercise for the next week. Also, giving your calves a break between workouts is equally important. Work your calf muscles three times a week, always giving them a day's rest between workouts. This will help build muscle mass faster.
- Stretching after working out may seem pointless, but it can help you build your calf muscles even faster. Stretching helps your muscles recover between workouts, which is crucial when it comes to building muscle. Also, it helps to increase your range of motion, which in turn helps you work out more muscle fibers when exercising.
