If you're wondering how to slim your calves, there are two things you need to know. First, just like you can't reduce belly fat in one specific area, there's no way to target only fat reduction in your calves. Second, to reduce fat in your calves, you need to aim for overall fat loss. Therefore, instead of focusing on making them smaller, focus on firming your calves. Below are exercises that help slim and tone your calves.
1. Why Are My Calves Big?
Genetics: This is considered a major factor affecting the size of large calves. If you are born into a family with many members having large calves, the likelihood of you also having large calves is very high. Even if you don’t exercise much, it can still have some impact on the size of your calves.
Fat: If the size of your calves is due to fat, then reducing calf fat is similar to overall weight loss. Losing weight will certainly help slim your calves. However, calves are one of the hardest areas to lose fat in the body, so it will take more time for you to notice results.
Improper Exercises: If you perform many exercises targeting your calves, especially heavy ones, it’s likely that your calves have increased in size due to muscle growth (especially if you have a genetic predisposition for large calves). In this case, you can avoid certain exercises to prevent your calf muscles from getting bigger. By doing so, you might notice a slight reduction in size, particularly if your large calves are due to training.
2. Exercises for Slim and Toned Calves
There are many exercises for toned calves, and most of them are quite similar. The information below provides you with some simple moves to follow, as suggested by Skinyfitplan.net.
2.1. Chair Squats
This chair-like pose helps strengthen and tone the muscles of the entire leg. Depending on your fitness level, you'll start to feel heat in your thighs and calves. You can use a chair to ensure you're performing the movement correctly.
How to Perform:
Sit upright with your spine straight.
If using a chair, lift your hips slightly off the chair and hold that position.
Lean forward slightly from the hips and raise both arms toward the sky.
Hold this position for 10 seconds.
If you want to make this exercise more challenging, count to 5 seconds after your legs start to feel sore.
Repeat this movement 3 times.
2.2. Lunges
This is considered one of the most popular movements for slimming thighs and calves, as well as its variations.
How to Perform:
Stand upright with your back straight and feet hip-width apart.
Place your hands on your waist.
Step forward with your right leg and slowly bend both knees.
Hold the position briefly, with your left knee nearly touching the ground.
Return to the starting position to complete one repetition.
Perform 15 reps per leg. You must complete 4 sets of this exercise.
2.3. Plie Squat + Calf Raises
Calf raises in this movement help tone your calf muscles.
How to Perform:
Stand upright with your legs wide apart. Your toes should point outward.
Place your hands on your waist, in front of you, or to the sides for balance.
Slowly lower into a squat position with your thighs parallel to the ground.
In this position, raise your heels as if standing on tiptoes.
Hold this position for about two seconds.
Slowly lower your heels back to the ground to complete one repetition.
Perform 10 reps for 3 sets.
2.4. Inner Thigh Openers
This movement, which helps slim your legs, requires you to lie down, so make sure to prepare a mat before performing it.
How to Perform:
Lie on your back and bend your knees while keeping your feet flat on the floor.
Bring your thighs close together and straighten your right leg with the sole of your foot facing the ceiling.
Slowly move your right leg outward to the side.
Lower your leg as far as possible without moving any other part of your body. The motion should resemble a car windshield wiper.
Bring the straight leg back to the starting position to complete one repetition.
Perform 15 reps for each leg and repeat for a total of 4 sets.
2.5. Plie for Thighs and Legs
You can practice this movement at home. It helps slim the muscles in your thighs and calves while improving hip flexibility.
How to Perform:
Stand upright with your back straight.
Keep your legs wide apart, with toes pointing diagonally outward.
Stretch your arms forward or keep them in front of you.
Slowly lower into a squat position.
Go as low as possible until your thighs are parallel to the floor.
Ensure your knees don’t extend past your toes.
Slowly rise back to the starting position to complete one repetition.
Perform 15 repetitions for one set. Repeat 3 sets.
On the final set, hold the squat position for 10-15 seconds before returning to the starting point.
2.6. Curtsy Lunge
This reverse lunge movement has you step backward diagonally instead of forward.
How to Perform:
Stand upright with your feet hip-width apart.
With your right leg, step diagonally behind your left leg and lower your body until your knee nearly touches the ground.
Return to the starting position to complete one repetition.
Perform 10-15 repetitions for each leg.
Repeat a total of 4 sets.
2.7. Single-Leg Bridge
This is a recommended exercise for achieving slim and toned legs.
How to Perform:
Lie on a mat with your back flat on the floor and your arms resting beside you.
Bend your knees and keep your feet flat on the ground.
With your thighs touching, straighten your right leg.
Lift your hips off the ground while keeping your back firmly on the mat.
Slowly lower back down to the floor.
Perform 15 repetitions for each leg.
Repeat a total of 4 sets.
2.8. Combination Exercise
This is a coordination exercise aimed at slimming the legs and thighs, targeting the abs, hamstrings, glutes, and obliques.
How to Perform:
Stand with your feet hip-width apart and arms at your sides.
Lift your right knee and lean it outward as far as possible.
Simultaneously, touch the floor in front of your extended right leg with your left palm.
Return to an upright position. Instead of going back to the starting position, cross your right leg behind your left and touch it.
You will perform 15 repetitions of this exercise for one set and repeat 4 sets, 2 times for each leg.
2.9. Side-Lying Leg Raises
This exercise targets your core and hip flexors, benefitting your thighs and calves.
How to Perform:
Lie on your side, propping yourself up on your elbow.
Place the other palm flat on the floor for support and keep your legs straight.
Slowly lift the upper leg toward the ceiling in a controlled motion.
Ensure the motion is limited to your leg without affecting your back.
Lower the leg back to the starting position to complete one repetition.
Perform 15 repetitions for each leg
Repeat a total of 4 sets.
2.10. High Knee Steps
For this exercise you will need the support of a bench.
How to Perform:
Stand in front of a platform at knee height.
Place your hands on your hips while keeping your back straight.
Lift your right leg and tap your toes on the platform.
Quickly alternate between your right and left toes tapping the platform.
Perform this exercise continuously for one minute to complete one set. You will perform 3 sets of this exercise to slim your thighs and legs.
2.11. Inner and Outer Thigh & Calf Stretch
As the name suggests, this exercise targets specific areas. You will need a chair to lean on for balance.
How to Perform:
Stand upright with your feet firmly on the ground.
Lean slightly on the backrest of a chair or any chosen support.
Lift your heels off the ground, shifting your weight to the balls of your feet.
Raise your right leg off the ground and push it forward without touching your left leg.
Rotate it to the left, slightly beyond your left leg, then swing it to your right.
Make sure to use your muscles for the motion rather than just swinging your leg.
Return your leg to the starting position to complete one repetition.
You will perform 15 repetitions of this exercise for each leg. A total of 4 sets will deliver quick results.
3. Notes After the Exercises
3.1. Avoid exercises targeting the calves if you already have muscular calves.
If you already have firm calves, performing resistance exercises targeting the calves can make them larger. Avoid any activities that cause a burning sensation in the calves, as these promote muscle growth. Below are some activities you should avoid unless you're trying to shape your calves:
- Jumping jacks
- Hiking or walking and running on an incline
- Weighted jumping
- Sprinting
3.2. Calf Stretch to Relax Tight Calf Muscles
The large, rounded muscle at the back of the calf, the gastrocnemius, can start to look bulky if it remains tense and contracted all the time. One way to help prevent this is by stretching your calves regularly, especially after calf-intensive exercises (such as running).Try the following simple calf stretch:
Stand facing a wall and place the toes of one foot against the wall, with the heel resting on the floor. Your foot should form a 45° angle with the floor. Move your hip on that side closer to the wall until you feel a stretch in your calf. Hold for about 15 seconds, then switch sides.
3.3. Wear Flat Shoes
Wearing high heels doesn’t necessarily make your calf muscles bigger, but it can shorten the muscle fibers and tighten the tendons in your calves. This can make your calves appear more prominent. Try going without heels for a while or wearing heels of varying heights so your calves don’t get accustomed to always being in one position.
If you love wearing high heels, make sure to stretch your calves regularly.
3.4. Reduce your calorie intake.
When you lose weight, your calves may also reduce in size to some extent. Follow a healthy diet and regularly include more vegetables and fruits in your meals, replace refined grains with whole grains, and choose whole grains over refined ones.
Please visit our website (www.vinmec.com) for additional health care guidance, which we will update regularly.
Please dial HOTLINE for more information or register for an appointment HERE. Download MyVinmec app to make appointments faster and to manage your bookings easily.
References: wikihow.fitness, rachaelattard.com, skinnyfitplan.net
