Women are fortunate in that they can pack a lot of muscular power in their legs. Toning and strengthening the calf muscles is a simple, relative pain-free process. With regular exercise–say, four sessions per week–you can see results within a month and be able to wear a skirt and rock your gorgeous calves.
Standing Calf Raise
The simplest, most effective exercise for strengthening calf muscles is the standing calf raise. You can do this exercise with a machine, with free weights or with no added weight. Place the front half of your feet on a platform or a safe stair. If you are using weights, place them on your shoulders, taking care not to tense your shoulders. Making sure the platform is steady, raise your heels off the floor so that you stand on your tiptoes. Slowly descend back to the floor. Repeat this move 15 times, remembering to breathe with the movement.
Lightning Hopping
Target the calf muscles with this brief, intense exercise. Your goal is to do around 40 small jumps in the course of 10 seconds. Your heels should not touch the ground between jumps. Remember not to overextend your knees. Keeping the legs slightly bent will reduce the shock of the quick jumps.
Race Walking or Running
One of the best ways to tone and strengthen all the muscles of the calves and shins is by walking energetically or running. There are a myriad of options, such as doing the race walking that involves springing from the ball of the foot. You can also try running barefoot for a short distance, on a grassy or sandy surface. Skipping, penguin-walking and walking on tiptoe are other ways to work the calf muscles.
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