While working out people tend to forget about their calves. You need to exercise your calf muscles to strengthen them and doing a couple of calf raises will not help. Your calves are stubborn and your need proper work out plan for your calves and train them regularly. Always remember ‘No Pain No Gain,’ so you need to feel the pain when your exercise your calf muscles. You need to target the gastrocnemius muscle, which is visible when you are standing and is responsible for the round shape of your calves, and the soleus, which is the longer and flatter muscle that runs under the gastrocnemius muscle.
Here are some effective exercises to build and strengthen your calf muscles.
1. Single leg calf raises
Make your calf raises more effective by doing one leg at a time. You will be lifting the weight of your body on a single leg and doing calf raises. Make sure you are standing near a wall while doing this exercise.
How to do it: Start by standing to face the wall. Now, lift up your left leg and place the foot behind the right leg. Now, lift up your right heel and stand on the balls of the right foot. Return to the original position and then repeat on the other foot.
Jump rope is versatile workout equipment. It will not only help you lose weight but will also make your calves strong.
How to do it: Take your skipping rope and hold it out on your sides. Spin the rope and jump to move the rope under your feet. Try to skip for about 15 minutes per set. Do it at least thrice a week.
3. Seated calf raises
Seated calf raises will work both the soleus and gastrocnemius muscles.
How to do it: Start by sitting down in a chair with your feet on the floor. Make sure your knees are right above your feet. Place your palms on your thighs to add resistance. Now, raise your heels and press down the balls of your feet. Return to the original position and then repeat.
4. Box jumps
Box jumping will strengthen your calf muscles. Practicing this regularly will train yoru calf muscles to contract and react quickly.
How to do it: Start box jump with a lower level box. The box should be sturdy as you will be jump on top of it. Place the box in front of you and jump onto the box using the balls of your feet to land. Jump back to the original position. Repeat this about 10 times.
5. Double leg calf raises
You will be using both your legs and using your body weight for this. It will tone and strengthen your calf muscles.
How to do it: Stand straight with your feet slightly apart. Now, raise your heels by pressing down the balls of your feet. Keep your abdominal muscles engaged. Return to the original position and then repeat. You can add resistance by carrying a heavy back pack or holding weights.
These exercises will help you to strengthen and tone your calf muscles. Make sure to do these exercises regularly to see the change.