You'll be more than pleased to appreciate Repeat with the other leg.
er leg. * You can also perform cardio workouts for
that your calf is nicely taking on leaner
shape and slimming down, in about 6 - 8
weeks.
The Calf Routine
1: The Calf Lift
This exercise works wonder for your calves
Getting Into Position
Stand tall with your feet together, heels
touching, toes pointing out at about 45
degree-angle.
Your hands are on your hips.
The Exercise
Slowly raise your body weight to the balls of
your feet.
Squeeze your calves at the top of your lift,
then release your legs back to the floor.
(For easier understanding, imagine you're a
ballet dancer. Have you seen a ballerina
standing on her toes?)
Do 12 repetitions.
2: The Heel Raise
This exercise powerfully works on your
calves
Getting Into Position
Stand on one foot, the other foot resting
behind your supporting leg.
Both hands are on your hips.
The Exercise
Slowly raise your body weight unto the balls
of the supporting foot.
Squeeze your calf at the top of the lift, then
release your leg back to the floor.
Do 12 repetitions.
3: The Calf Raise
This exercise sculpts and strengthens your
calves
Getting Into Position
Sit tall and erect on the edge of a chair, your
knees bent and feet flat on the floor.
Place both your hands, palms facing down,
on tops of your thighs.
The Exercise
Raise your heels up on tiptoes, as high as
you possibly can.
Oppose this upward movement by pushing
down the tops of your thighs with your
hands.
Hold for a while at top of the movement.
Slowly lower to the starting position while
still keep pushing down tops of thighs with
your hands.
Do 12 repetitions.
Diets and Workouts for Eliminating
Armpit Fats
* Nutrition also plays a major role for
discarding unwanted flab from your body.
You should completely avoid junk food,
alcohol consumption, red meat and dairy
products. Drinking plenty of water is
extremely necessary for hydrating your
body. You should drink at least 10-12
glasses of water regularly.
* You should increase the consumption of
high fibrous fruits and vegetables for
discarding fats from your body. You should
also indulge more in salads and juices for
burning fats.
* Acai Berry and colon cleansing diet plan
are touted to be much effective for loosing
weight. Acai berries can automatically
engender metabolism and stimulate fat loss
in your body while colon cleansing
eliminates harmful toxins with ease.
eliminating armpit fats. Upper arm workouts
such as swimming and aerobics mainly
focus on your arms. You can easily shed
those extra flab from your armpit by
performing these cardio workouts regularly.
Calf Workouts at Home
Double Leg Calf Raises
This calf muscle exercise has to be
performed on the steps.
 Stand straight on one step, with
the balls of the feet firmly placed
on the edge of the step. You may
hold on to the wall initially for
support, till you are able to get
the right balance.
 Lift the heel of your feet upwards,
while putting a little pressure on
the calf muscles and hold on for a
second.
 Bring the heel down and this time
a few inches below the level of
the step. Repeat this exercise ten
times.
 The same exercise can be done
with a single leg and then
repeated on the other one.
Seated Calf Raises
This calf exercise has to be done while
sitting on a chair.
 Sit on a chair with your legs apart,
shoulder length, and your feet
firmly placed flat on the ground.
 Next, lift the heel of your feet in
such a way that you are on your
tip toes.
 Squeeze your calf muscles a bit
and hold on to this position for
about five seconds.
 Come back to your normal
position. Repeat this calf exercise
ten times.

Calf Stretches for the Hamstring
This exercise helps in strengthening the hip
and the knee joints, besides exercising the
calf muscles.
 Sit on a chair with the legs
shoulder width apart and feet
placed flat on the ground.
 Bring out the left leg in the front
with the heel placed on the
ground. Keep the ankle in a
relaxed position.
 Next, lean a bit forward from your
hips, keeping the back straight.
 Hold on to this position for about
twenty seconds and then release.
Repeat the same exercise on the
other leg.
Calf Stretches for the Quadriceps
This exercise strengthens the thighs, knees
and the calves.
 Stand straight with your feet
shoulder width apart and knees
absolutely straight. You may hold
a wall or a chair for support.
 Next, with your left hand, hold the
left ankle and stretch it to the
maximum. Hold on to this
position for ten seconds and then
release.
 Repeat the same exercise on the
other leg.
Read more on:
 Leg Workouts at Home
 Exercises to Tone Legs
 Calf Stretches
Besides these exercises, people can do a
number of other things as well for a
complete calf workout. For example, calf
workouts for men can have rope jumping
for about five-ten minutes, which is more
than enough to give the calves complete
exercise and to strengthen them up. Calf
workouts for women can include simple
things such as walking on toes for five
minutes, followed by walking on heels for
another five minutes, to tone up and give
proper shape to the calf muscles. Read
more on walking exercises.
Calf workouts, such as the ones mentioned
above, can be supplemented with engaging
in activities such as climbing stairs, cycling,
hiking and running uphill. Certain sports
such as tennis, football, soccer and weight
lifting, if undertaken, will work the calf
muscles from all angles too, giving it the
appropriate and desired strength and
shape.
For women wishing to develop a balanced
body physique, building firm calf muscles is
considered as one of the most difficult tasks
in their workout routine. Why is that? The
growth and development of each individual
muscle, regardless of its size, is controlled Description:
by specific genes. As a result, women who - Stand with weights in hands.
- Feet placed shoulder distance apart.
are genetically endowed with those special
genes, which favor well-toned, ribbed and - Raise up on balls of feet.
massive muscles, are more likely to gain - Return to start position and repeat.
better results, by following a certain
workout, than others, who, no matter how Return to Top
often and hard they exercise, they have to be
content with their skinny, tiny calf muscles.
Calves Exercise #2: Forward Bent
Lunge
Women especially, may face a twofold
problem associated with their calves: They
can either have too big and fat calves or too
small and skinny. Women who fall into the
first category should follow a different
workout routine than those in the second.
They should focus more on aerobic
exercises, such as jogging and running. They
should also embark on a special diet in order
to lose weight from all over their body. They
should not engage in any weightlifting
exercises at all, since this type of exercise
will only make their calves bigger. Low
resistance, low paced exercises are more
effective, since the ultimate aim is the
reduction of the quantity of fat accumulated
in the calves.
Another very popular exercise, which is
Description:
specially targeted to the building of beautiful
- Hold weights in hands at shoulders.
firm calves, is calf raises, which can be
- Step forward in a lunge fashion and
performed in the following way: We stand
bend slightly at waist.
on our toes at the edge of an aerobic step
- Return to starting position and step
and lift our calves with a sudden movement,
forward with other leg.
going down in slow motion, counting 2-3
- Repeat.
seconds. Three sets of 20-30 repetitions
should be enough on a daily basis.
Technique is important, keeping the required Return to Top
pace in the upwards-downwards motion,
otherwise the effect will be limited. Calf Exercise #3: Seated Toe Raise
Calves Exercise #1: Toe Raise
Description:
- Sit at calf strengthening machine, feet
flat on floor.
- Place pad on top of knees. Description:
- Lift heels off of floor. - Hold weights in hands.
- Return to start position and repeat. - Stand on step with both feet.
Description:
- Step down slowly, leading with
- Lie on back with balls of feet on toe bar
Return to Top uninvolved leg.
as shown.
- Step up backwards, leading with
- Push upward.
uninvolved leg.
Calves Exercise #4: Single Toe Raise - Return and repeat.
- Repeat.

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Calf Exercise #6: Step Ups

Description:
- Stand with feet shoulder distance Description:
apart. - Hold weights in hands.
- Hold weights in hands. - Stand with involved leg up on step.
- Bend knee of one leg. - Shift weight over knee.
- Lift up on ball of foot. - Step up slowly.
- Return to start position and repeat. - Step down backwards, leading with
- Repeat sets with other leg. involved leg.
- Repeat.
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Calves Exercise #5: Step Down
Calves Exercise #7: Sled Toe Raise