How to Tone Your Calves Fast
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Sitting and standing calf raises target calves for quick toning.Jupiterimages/Goodshoot/Getty Images
Exercise calves directly by performing standing or sitting calf raises.
For standing calf raises: Stand on a step with a small weight in each hand. Place the balls of your feet on the edge of the step. Lift up on your tip toes and hold for 1 second. Lower the heels below the edge of the step and repeat.
For sitting calf raises: Sit on a chair holding a small weight on each thigh. Place your feet flat on the ground and lift up on your tip toes, squeezing calves for 1 second. Lower your feet and repeat.
Number of repetitions used for each exercise should range from 15 up to 50, depending on your level of fitness. - 2
Exercise "up" to utilize calves.Jupiterimages/Brand X Pictures/Getty Images
Think vertical. Concentrate your cardio exercise routines on those that travel upward. Hiking, stair climbing and running uphill directly utilize the muscles of the calves. - 3
Seek out sports that demand constant change in direction for calf development.Ryan McVay/Digital Vision/Getty Images
Cross train. Sports that force constant changes in direction will demand calf muscle fiber use. Seek out sports, such as soccer, tennis and forward/reverse sprinting, to maximize directional change. - 4
Biking up hill uses all the major muscles of the calf.Jupiterimages/Comstock/Getty Images
Bike up hills. Biking up hills forces the rider to pull the pedals up, involving all the major muscles of the calf. - 5
Force blood flow to the calf area by performing calf static stretches.Thinkstock Images/Comstock/Getty Images
Stretch. Stretching increases blood flow to the calves, which is critical because the calf muscles are so far from the heart that they often need an increased, concerted effort to drive blood to the area.
Perform a calf static stretch by leaning forward against a wall. Place one foot back on the floor. Push the foot on the floor all the way down. Contract every leg muscle except for calves. Hold for 30 to 45 seconds. Repeat, as needed.
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