Exercises to help slim calves

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If you're wondering how to slim your calves, there are two things you need to know. First, just as you can't lose belly fat on the spot, there's no way to focus solely on slimming your calves. Second, to lose calf fat, you need to work on your overall fat loss goal. So instead of focusing on making them smaller, focus on making the calves stronger. Here are exercises to help slim and firm calves.

1. Why are my calves big?

Genetics : this is considered a major influence on the size of large calves. When you are born in a family with many people with big calves, the possibility that you also have big calves is very high. If you don't exercise a lot, there will probably be an impact on the size of your calves, more or less.
Fat: If your calf size is fat then the way you lose calf fat is the same as overall weight loss. Losing weight will definitely help slim your calves. But the calves are the hardest part of the body to lose, so it will take longer for you to see results.
Exercises for the wrong purpose: If you do a lot of exercises that target the calves, especially the calves, especially the heavy exercises, then it is very likely that your calves have increased in size due to muscle ( especially if you have the gene for big calves). In that case, you can avoid certain exercises to prevent the calf muscles from getting bigger. This way you can see their size decrease a bit, especially if your calves are big from training.

2. Exercises to help slim calves

There are many exercises for slim heels, but most of them are similar. The information below will provide you with some easy-to-follow movements according to Skinyfitplan.net
2.1. Squat chair This pretend chair pose will help you strengthen and tone the muscles of your entire leg. Depending on your fitness level, you will start to feel heat in your thighs and calves. You can use a chair to help you know that you are doing it right
Do it in a sitting position, with your spine straight.
If you are using a chair, lift your butt off the chair and stay in that position.
Bend forward slightly with your butt and raise your arms to the sky.
You must stay in this position for 10 seconds.
If you want to get active with this exercise, count 5 seconds after your leg starts to hurt.
You will do this movement 3 times.
2.2. Coordination This is considered to be the most popular of all thigh slimming exercises or its variations.
Execution Stand up straight, back straight and feet hip-width apart.
Put your hands on your waist.
With your right foot, step forward and slowly bend both knees.
Hold this position for a bit with the left knee almost touching the ground.
Return to the starting position to complete a rep.
Do 15 reps for each leg. You must do this exercise 4 times.
2.3. Plie squat + calf lift The calf lift will help your leg muscles to be firmer.
Perform Stand up straight with your feet wide apart. Your toes should point outward.
You can put your hands on your waist or in front of you, you can bring them to the sides for balance.
Slowly come down to a squat position, thighs parallel to the floor.
While in this position, raise your heels as if you were on tiptoes.
Hold this position for about two seconds.
Slowly bring heels back to the ground to complete one rep.
You will do 10 of these in 3 sets.
2.4. Inner thigh opening movement

This move slims your legs and requires you to lie down, so prepare your mat before doing it.
Perform Lie on your back, bend your knees while keeping your feet flat on the floor.
With your thighs close together, straighten your right leg with the soles of your feet up to the ceiling.
Slowly move your right foot towards your right side.
Lower as far as you can without moving any other part of your body. This movement should be similar to car wipers.
Bring the straightened leg back to the starting position to complete one set.
You will do this exercise 15 times for each leg. You will also do a total of 4 sets.
2.5. Plie for thighs and legs. You can practice this move at home. It helps tone your thighs and calves while also flexing your hip bones.
Perform Stand up straight.
Keep your feet extended with toes pointed diagonally away from you.
Stretch your arms and keep them in front of you.
Now, lower yourself into a squat.
Lower as low as you can until thighs are parallel to the floor.
Make sure your knees don't stick out beyond your toes.
Slowly raise to the starting position to complete once.
Do 15 reps of this exercise to form one set. Repeat 3 sets.
On the final rep, stay in the squat for 10 to 15 seconds before returning to the starting point.
2.6. The curtsy reverses the movement by making you lunge backward instead of forward
Perform Stand up straight and keep your feet hip-width apart.
With the right leg, bend diagonally behind the left leg and lower until the knee touches the ground.
Return to the starting position and then you have completed the rep.
Do this 10 to 15 reps and switch to the other leg.
You will do a total of 4 sets
2.7. 1-Legged Bridge This is considered the recommended exercise for slim legs
Perform Lie on the mat, back flat on the floor. With your arms on the floor beside you
Bend your knees and place your feet flat on the ground.
With thighs touching, extend right leg.
Now lift your butt off the floor with your back still firmly on the ground.
Slowly lower yourself back to the floor.
You will do this exercise 15 times with each leg raised.
Repeat 4 times on each side
2.8. Combination Exercise This is a combination exercise to tone the legs and thighs targeting the abs, hamstrings, glutes, obliques...
Perform
Stand with feet hip-width apart with arms by sides. hip.
Raise your right knee and lean to the side as much as you can.
In the same movement, touch the floor in front of the right foot outstretched with the left palm.
Raise yourself back up. But instead of getting into the starting position, bend your right foot back to the left and touch it.
You will do these 15 moves for one set and you will repeat 4 sets, 2 times on each leg.
2.9. Leg Lift This exercise targets your center of gravity and flexes your hips, so your thighs and calves will benefit from it.
Perform Lying on your side while you prop your elbows up.
Place your other palm on the floor and make sure your legs are straight.
Now lift the upper leg towards the ceiling in a slow and deliberate motion.
Make sure that the movement is limited to the legs only without affecting the back.
Lower the leg back to the starting position to complete a rep. Do 15 reps for one leg before switching sides.
Do a total of 4 sets
2.10. With high legs This exercise you will need the support of a platform.
Perform Stand in front of a platform about the height of your knees.
Place your hands on your face while keeping your back straight.
-Raise your right foot and touch the object in front of you with your toes.
In quick succession, you will alternate between your right toe and left toe touching the object in turn.
Hold this for a minute to complete a set. You will do 3 sets of this exercise to tone thighs and legs.
2.11. Stretching thighs and calves inside and out Listening to the name of the exercise is enough to know where it is directed. You will need a chair so you can lean on and balance
Execution Stand with your back straight and feet firmly on the ground.
Lean slightly against the back of the chair or whatever you choose to lean on.
Now lift your heels off the ground so that your weight is on the ball of your foot.
Raise your right foot off the ground and push it out in front of you enough to not collide with your left foot.
Rotate it to the left, a little further than the left foot. With that momentum, swing it to your right.
Make sure you are using your muscles to create movement and not just hanging it.
Bring your legs back to the starting position to complete the rep.
You will do this exercise 15 times for each leg. A total of 4 rounds will be effective quickly.

3. A few notes after the exercises

3.1. Avoid exercises that target your calves if you already have muscles. Avoid any activity that burns your calves as these will work more muscles. Here are a few activities that you should avoid unless you're trying to shape your calves
Jumping jack Climbing or walking and running incline Gravity Jumping Sprint 3.2. Calf stretch to relax tight calf muscles The large, round muscle in the back of the calves, stomach, can start to look bloated if it's stretched and contracted all the time. One way to help prevent this is to stretch your calves regularly, especially after calving exercises (such as running). Try this simple calf stretch:
Stand in front of a wall and place the toes of one foot on the wall, heel resting on the floor. Your feet should make a 45° angle to the floor. Move the hips on that side closer to the wall so you feel the stretch in your calves. Hold for about 15 seconds, then switch sides
3.3. Wearing flats Wearing high heels doesn't actually make your calf muscles bigger, but it can shorten the muscle fibers and make the tendons in your calves tight. This can make your calf muscles look more prominent. Try going without heels for a while, or wearing heels at different heights so your calves don't get used to being in the same position all the time.
If you love wearing high heels, stretch your calves often.

3.4. Reduce calorie intake
When you lose weight, your calves can also be reduced more or less. Eat a healthy diet and regularly add vegetables and fruits to your meals, replace refined grains with whole grains, and choose whole grains instead of refined grains.
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References: wikihow.fitness, rachaelattard.com, skinnyfitplan.net