Calf muscles are one of the most difficult muscles to shape. Genetics plays a role in how large calf muscles are, as does diet and exercise. Many bodybuilders can't get their calves big enough, while woman who want to fit into the fall season's best boots can't do enough to slim down their calves. However, there are a few tried and true methods for prevent calves from becoming huge.
Do standing calf raises by standing on the edge of a stair or ladder, anything that's about 8 inches from the ground, and put your hands on the wall for stabilisation while balancing the heels in the air. Slowly stand up on your tiptoes, squeezing the calf muscle at the highest point, and then lower at the same speed. Do two sets of 10 repetitions.
Stretch the calf by placing both hands on the wall and stepping one foot about 12 inches away from the wall. The other foot should be about 3 feet from the wall. Bend the knee of the leg closer to the wall, straightening out the back leg. Hold the position for 10 to 30 seconds.
Massage the calves to reduce fat accumulation, remove tightness and increase flexibility.
Lifestyle changes will also help reduce calf size. Avoid high heels, follow a diet of high fibre, low protein and low carbohydrates, and avoid standing for a long time or walking on uneven surfaces.
Any type of aerobic workout, such as running, walking or swimming, can help reduce fat accumulation around the calves. Strength training can give calves shape and definition.
Things you need
- Stairs or ladder