Strong, muscular calves are the key to a good looking pair of legs. Below you will find exercises for building calf muscles.


Jumping Jack

Exercise Description Main Target Muscles Calves Secondary Target Muscles Quads, Shoulders, Chest Workout Type Strength Training Gym Gear Bodyweight Fitness Level Beginner Compound/Isolated Compound Power Move Push Target Muscle: Calves Jumping Jack Overview Jumping jacks are a simple, yet effective, exercise that provide a number of benefits. They are a great way to get your heart rate up and improve your cardiovascular health. They also strengthen your leg muscles and improve your flexibility. Additionally, jumping jacks are a great way to burn calories and promote weight loss. And finally, they're also a great way to reduce stress and improve your mood. So next time you're looking for a quick and easy workout, reach for the jump ropes and give jumping jacks a try! How to Do It To begin, stand straight with legs together and hands by your sides. Bend your knees slightly to jump up high in the air. As you jump, spread your legs to shoulder-width distance and stretch your arms over your head. Jump back to the initial position. Repeat for the desired number of reps. Jumping Jack Tips Remember to land lightly on your feet to avoid injury. Keep your abdominal muscles pulled in so that you move as a single unit. If you have any joint problems, check with your doctor before doing this exercise.

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Standing One Leg Calf Raise

Exercise Description Target Muscle Group Calves Secondary Muscles - Exercise Type Strength Equipment Required Dumbbell  Experience Level Beginner Compound/Isolated  Isolated Force Type Static  Target Muscles: Calves Standing One Leg Calf Raise Over View One of the main reasons why we need to train calves is for the purpose of injury prevention. The calf muscle, which is located at the back of the lower leg, is responsible for plantar flexion (pointing the foot downwards). This action is performed whenever we walk, run or jump. Therefore, if the calf muscles are weak, we are at a greater risk for sustaining an injury to this area. In addition, strong calf muscles can also improve our balance and help to prevent falls. Finally, well-developed calves can give your legs a more aesthetic appearance. How to Do It? To do a calf raise, stand on the edge of a calf raise block or step and grab a dumbbell in your right hand. Take your right leg and bring it around to the back of your left. Take a step out to the right, with your left heel as far toward the floor as possible. This is where we begin. Raise your left heel as high as possible, keeping your body straight. Stop, squeeze the calf muscle and then slowly lower your heel back down to its fullest extent. Repeat for desired reps, and then repeat on the right leg. Tips for Performing Standing One Leg Calf Raise Always start with your left side. The majority of people's weakest side is their right. Pushing up as high as you can and letting your heel drop as far as possible is the best technique to use. Maintain a slow pace while controlling the weight on its way down.

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Jump Rope

Exercise Description Main Target Muscles Calves Secondary Target Muscles Forearms Workout Type Conditioning Gym Gear Jump Rope Fitness Level Beginner Compound/Isolated  Compound Power Move  Push Target Muscle: Calves Jump Rope Overview Jump rope is a popular workout that is super effective for building strength and is super fun at the same time. It is an excellent way to burn calories, improve coordination, strengthen muscles, and improve heart health. How to Do  Start with the basic two-foot jump. This is also called the “jogger’s skip.”  Begin by standing with your feet together, holding the rope behind you with both hands at about waist level.  Swing the rope above your head and jump when it reaches your feet, landing on both feet at the same time.  Use your arms and wrists to keep the rope twirling as you jump. As you get better at this exercise, you can increase your speed and add in variations like crossing your arms in front of your body or jumping on one foot at a time. Exercise Tips Wear easy-to-wear shoes and clothes that won’t get in the way of your jump roping.  Choose a smooth, level surface on which to jump rope. A hardwood floor or concrete surface is ideal.  Start slowly and escalate your speed as you get more comfortable with the exercise.  Jump rope for two to three minutes at a time to start, and work out for an extended period of time as you get more fit.  Cool down after your workout by stretching your muscles.

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