Have you ever admired the legs of dancer or athlete? The shape they have is due to long periods of dancing on their toes. The perfect calves are achieved by working on the lower part of your legs. Several women spend time working on their upper legs at the expense of the lower part. The exercises define the muscle shape and strengthen your legs.
The good news is that you don’t need to be a dancer to get perfect calves; you can get your desirable calves at the gym. Get perfect calves by stretching your calf muscles and ensuring low body fat percentage. Consistent working on your legs at the gym will give you the desired strong calves that are adorable in a mini skirt and heels.
Exercises that get you perfect calves
Single leg calf raise
This is a very interesting exercise. You may feel uncomfortable after the first day but it is worth it. It involves standing on one foot and bending the other back, then slowly trying to stand on your tip toe, then roll back to your flat foot. You may not have balance during the initial part of the exercise, but don’t worry just hold the back of a chair until you gain balance.
The exercise is done for both the right and left leg alternately. Repeat the same process starting with at least 10 times then gradually increasing the number of times until it is comfortable and easy.
Take note that the exercise achieves more if you roll slowly and with fewer repetitions rather than trying to roll faster with many repetitions.
Double leg calf raise
This involves rolling from the flat foot to trying to stand on tiptoe. It is like trying to pick something from a higher height or standing in a grocery store or bank queue. Try to do 2 sets of 20 then progress to 2 of 30. You can vary the exercise by squatting while on your toes. As you squat ensure your knee is not beyond your toe, maintain a sitting position without leaning forward, and stretch your arms out to gain balance.
Get lean calves
Your calves are made up of two main muscles namely gastrocnemius and soleus. The gastrocnemius is the large muscle below you knee at the back of your leg, while the soleus is the smaller one that lifts your heels when you are sitting.
If you have strong calf muscles then you will be able to run faster and jump higher. The muscles tend to get cramped soon so do not over exercise and also keep yourself properly hydrated while doing exercise for the calves.
Calf raises, jump rope, and stair climbing are the forms of exercise that strengthen the toes and result in perfect calves. If you desire strong powerful calves get out to your nearest recreational facility and consistently be involved in physical activities, short sprints coupled with other forms of exercises. These kinds of exercise also facilitate burning of calories and result in weight loss.