Simple Exercises to Reduce Calf Fat


If your calf refuse to grow, it’s probably because you’re not willing them to do so. Most guys’ calf are very stubborn, and if you half-ass your lower leg workouts—doing a few uninspired sets of calf raises right before you leave the gym a couple of days a week—chances are those stubborn muscles won’t budge. To get this body part to respond, you need to train calves frequently, and you need to feel the burn when you’re training them. A calf workout that doesn’t illicit pain from start to finish is probably not intense enough. But don’t worry—we’ve got you covered.

Chunky calf muscles can give your body a heavy appearance, while long lean calves are much more visually appealing. There are several stretching exercises that target the calf area, and the good news is that the right type of exercises can actually lengthen and strengthen the calves, giving you sexier leaner-looking legs.

1. Lunge Calf Raise:


How to Do:

  • Stand upright, holding your weight in front of your chest.
  • Take a large step forward and dip into a lunge, with both legs bent at 90-degree angles.
  • Elevate the heel of your front foot by driving your toes into the ground.
  • Hold each rep for a brief moment at the top.
  • Be sure to keep your knee on track; do not allow it to cave inward or roll out.
  • Bring your heel back down to the ground. Make sure to keep this motion controlled and keep your core tight.
  • This movement may feel very challenging, as you must also keep your balance with your weight as you perform each repetition.
  • Perform 3 sets of 10 repetitions on each leg.

2. Jumping Rope:


This exercise is very beneficial not only for calves but also for whole body. This also helps to work out for forearm, thighs and abdomen. Length of rope matters.

How to Do:

  • Length of rope should be according to your height. Hold the handle of rope your hands and stand on the center of rope.
  • Now measure the length of rope with reference to your height. Length of rope should be slightly lower than your armpits.
  • Now stand straight by holding handle of rope in your hands.
  • Rotate your hand at 360 degree to rotate the rope. Your elbow joint should be 45 degree.
  • Jump only to pass the rope. Jump should be not higher than 1 inch above the ground.
  • Rotate and jump again and again.

3. Sumo Squat with Calf Raise:


How to Do:

  • Stand on the floor with your feet more than shoulder-width apart and your toes pointing out.
  • Place your hands on your waist and lower your torso by bending your knees.
  • At this position push your heels up by taking the weight on your toes and then comfortably get back on the floor with your heels.
  • Do, at least 10 reps.

4. Seated Calf Raise:


This also targets the calves. It is easy to do. It does not need any equipment.

How to Do:

  • Sit on a chair with straight back and flat feet on floor. Put weight on your thighs.
  • You can use dumbbells for this purpose.
  • Now lift your heel up and hold on this position for 3 seconds.
  • And regain the original position. Repeat the same steps.

5. Skater Jump:


How to Do:

  • Stand with feet hip-width apart, arms by sides.
  • Hop to right, landing on right foot while sweeping left foot diagonally behind right leg and swinging left arm across body and right arm behind back.
  • Jump to left, switching legs and arms to complete 1 rep.
  • Repeat for 1 minute.

6. Step up:


This exercise is beneficial for lower legs and glutes. It is a dynamic exercise consisting blend of strength, power and balance. This exercise targets all the main muscles of body. You can do this with the dumbbells and barbell.

How to Do:

  • Stand straight on the floor by holding dumbbell in your hands.
  • Now step up onto the bench with your left leg, your arms should be straight.
  • Now also step up your right leg onto bench.
  • Step down in similar manner. Repeat the same process.

7. Standing Calf Raises:


These little burners can be done with or without dumbbells.  If you have dumbbells, hold them at your sides to increase the overall weight for you calves to raise.

How to Do:

  • Stand with your feet facing forwards shoulder width apart
  • Raise your heels off the ground as high as you can whilst maintaining balance and ensuring your ankles don’t ‘roll’ inwards or outwards
  • Hold the ‘tip-toe position for 2 seconds, then slowly lower them back to the ground
  • Aim to perform these until your calf really starts to fatigue and you are struggling to raise up and keep good form.

8. Roller Calf Stretching:


How to Do:

  • Sit on the floor with your legs stretched out, optionally with the ankles crossed for added weight, resting on the foam roller at your ankles.
  • Place your hands on the floor behind your back for support.
  • Lift your buttocks up slightly off the floor and push yourself down so that the foam roller rolls up towards your knees.
  • Continue for 30 seconds to 1 minute and switch the cross of your ankles to repeat on the opposite side.

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