Most Effective Exercises to Reduce Women’s Calf Fat

One of the most noticeable features of our legs is the calf muscle. The calf muscle, when toned and built, can actually help give off the appearance of a slimmer thigh. Whether it’s time to rock skinny jeans or pull out your summer shorts, you need to make sure your calves look as tight as possible.

The calves can be fickle foes when trying to get them into shape, as they need high-repetition exercises to push them past the rigors they endure on a daily basis.

Here the 8 best exercises for calf fat:

1. Side to Side Jumps:

Get your heart rate up with this great whole body exercise.

How to Do:

  • Stand straight and make small jumps side to side as if you are jumping over an invisible line.
  • Keep your legs as close together as possible, and swing your arms to help you jump.
  • Repeat for 1 minute.

2. Jumping Rope:

This exercise is very beneficial not only for calf but also for whole body. This also helps to work out for forearm, thighs and abdomen. Length of rope matters.

How to Do:

  • Length of rope should be according to your height. Hold the handle of rope your hands and stand on the canter of
    rope. Now measure the length of rope with reference to your height. Length of rope should be slightly lower than your armpits.
  • Now stand straight by holding handle of rope in your hands.
  • Rotate your hand at 360 degree to rotate the rope. Your elbow joint should be 45 degree.
  • Jump only to pass the rope. Jump should be not higher than 1 inch above the ground.
  • Rotate and jump again and again.

3. Side Lunges:

Lunges are usually thought to be working our inner and outer thighs and glutes, but they indirectly exercise the calves as well. Here is how you can do it.

How to Do:

  • Firstly, stand with your feet and knees together. Then, take a large step towards the right side.
  • After taking this step, drive your weight down to the right side. Stay in the position for about two seconds.
  • Come back to the original position and repeat the process with the other leg.

4. Squat Calf Raise:

This is a fantastic plyometric exercise for the calves.

How to Do:

  • Perform a deep squat
  • On standing from the squat, push up with force and extend until your knees straighten and you raise all the way up onto tip toes.
  • Hold it there on your tip toes for 2 seconds whilst maintaining balance and ensuring your ankles don’t ‘roll’ inwards or outwards
  • Lower back down onto your heels and begin your next squat.
  • Repeat for 10-20 reps, great as a finish to a lower body session, and used as an overload to the above calf exercises.

5. Seated Calf Raises:

How to Do:

  • Sit in a sturdy chair with your weight resting across the top of your thighs.
  • Drive your toes into the ground to push the weight upward and bring your heels off the ground.
  • Hold it for a brief moment at the top.
  • Bring your heels back down to the ground.
  • Having the weight on your thighs should assist you in keeping this motion controlled.
  • Perform 3 sets of 20 repetitions.

6. Ankle Circles:

How to Do:

  • Start by sitting comfortably on a chair. your back will be straight and firm.
  • Now start circling with your left foot in a clockwise direction.
  • you need to do this at least six times.
  • You can again repeat counter at least six times.
  • you will repeat the exercise using your right foot.
  • This helps in improving blood Circulation and reduce fat deposits from the calves, while toning the muscles

7. Leg Press Calf Raises:

This is a tried and true exercise that has been in use for years known also as the donkey raise. Because of the nature of the exercise it has the most potential for getting a deeper pull in the calf muscles. The workout can be intensified with added weights, so you can avoid having to do calf presses with someone sitting on your back.

How to Do:

  • Sit on the leg press machine and hold the sled with only your toes and the balls of your feet.
  • Do not move with your hips or knees and instead put all the movement into your ankles.
  • This puts all the emphasis on your calf muscles and nowhere else in the leg.

8. Standing Calf Raises:

These little burners can be done with or without dumbells. If you have dumbells, hold them at your sides to increase the overall weight for you calves to raise.

How to Do:

  • Stand with your feet facing forwards shoulder width apart
  • Raise your heels off the ground as high as you can whilst maintaining balance and ensuring your ankles don’t ‘roll’ inwards or outwards
  • Hold the ‘tip-toe position for 2 seconds, then slowly lower them back to the ground
  • Aim to perform these until your calf really starts to fatigue and you are struggling to raise up and keep good form.

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