The calf muscles are located on the back of the lower legs. A calf is one of the body parts which are at times overlooked by people. So if your calf is large and toned up it can make your lower leg appear bulky and large. Generally, women who wear high heels on a daily basis tend to have large calves as they walk on the balls of the feet, which exerts pressure on front foot leading to build calf muscles. Proper workout with emphasis on the calf muscles can help in reduction. Here we enlisted 9 simple and best exercises to reduce calf fat at home. Show 9 Best & Effective Exercises To Reduce Cankles at Home:So let’s have a look at the top 9 calf slimming exercises which can help to achieve slim calves. 1. Calf Stretching with Foam Roller:This is a workout which can be done with the help of the foam roller and in turn, stretches the calf muscles. How To Do:
2. Standing Calf Raise Exercises with Dumbbells:This workout is good for calf muscles as it helps in reducing the calf muscles and even tones at the same time. How To Do:
Read: Exercise to Slim Thighs and Hips 3. Ankle Rotation:A simple workout, but helps to tone and reduce the fatty calf muscles deposited on the legs. This workout can be done at home as it can be performed by sitting on a chair or even in standing posture. How To Do: The steps explained are while you are standing and if you want to do in while you are seated just need to sit on a chair and perform the steps.
4. Calf Raise Exercise in Seated Posture:The exercise could be done while sitting on a chair and exerts great pressure on the calf muscles. How To Do:
Read: Lower Back Fat Burning Exercises 5. Virabhadrasana:This workout strengthens the muscles of the feet and knees along with the calf muscles. How To Do:
6. Squats with Raised Hands:This workout can be done at home as it doesn’t require any equipment and is a good workout for both upper leg muscles as well for calf muscles also. How To Do:
Read: Exercises to Get Rid of Saddlebags 7. Stretching Calf Workouts:This workout is being considered as one of the best exercises to reduce calf fat as it stretches and even tones the calf muscles, it can be also done at home without any hassles. How To Do:
8. Raised Calf With Sumo Squats:This is a workout to reduce the calf muscles and lend them strength also. How To Do:
Read: Exercises for Height Growth After 18 9. Adho Mukha Svanasana(Downward Facing Dog Pose):One another yoga pose through which the calf muscles can be stretched and strengthen the arms and legs. How To Do:
These are the best and effective exercises to reduce calf fat at home. Hope this article is helpful. If any doubts/queries regarding this article, Please comment us below. When you put on a pair of shorts or a skirt, do you find yourself feeling self-conscious about your calf size? If so, you're not alone, and you shouldn't feel ashamed. We all want slim, toned calves and sexy, sculpted legs. While it's not possible to spot reduce through targeted exercises (this is an all-too-common fiction), it is possible to slim your calves through diet and exercise and by losing overall body fat. Reduce Calf Size With ExerciseFirst, why do you have big, muscular calves in the first place? This could be due to genetics, excess body fat, improper nutrition or, according to Women's Health, your calves could be bloated due to sitting too much throughout the day, eating too much salt or because of an underlying medical condition. If you have fat calves because you're not exercising properly and, as a result, you're dealing with excess body fat, this can be remedied through exercise. However, let's get one thing out of the way: Spot reduction is a myth. Meaning: If you're overweight, you can't get a six-pack just by doing situps every day, and the same goes for calf exercises. If you want to effectively burn fat, lose weight and get slimmer calves, it's crucial to take a whole-body approach when it comes to exercise. As recommended by Harvard Health Publishing, vigorous, higher-intensity activity (during which you're breathing hard and sweating) will help you slim down. A good goal is 30-60 minutes of fat-burning cardio per day. Swimming, dancing and boot camp classes are all great cardio workouts, and doing post-cardio Pilates for calves can help you get longer, leaner muscles. Change Your Lifestyle HabitsIf you're smoking, sitting too much and eating unhealthy foods, changing your lifestyle habits is critical, especially if you want slimmer calves. Remember that overall weight loss should be your goal if you want slender, toned calves; you may need to lose a significant amount of weight from other parts of your body before the fat stores in your calves can decrease. In terms of your diet, consuming fewer calories than you're burning is the trick to weight loss. And, eating unhealthy foods is a big no-no: According to Dietary Guidelines, a healthy diet includes fruits, grains, a variety of veggies, oils, low-fat (or no-fat) dairy and a variety of proteins (like beans, eggs, lean meat and salmon). Added sugars, sodium, saturated fats and trans fats should be limited as much as possible. How to Prevent Big CalvesWhile it's true that spot reduction (reducing fat in one area of the body) is a myth, there are some exercises designed to build calf muscles that you should avoid at all costs if you don't want to beef up your calves even more. This includes exercises like calf raises, box jumping and jumping rope. In addition, you can prevent your calves from swelling by taking more breaks at work to walk around, drinking more water and consuming less sodium. Just note that, according to the Mayo Clinic, you should seek immediate medical care if your calf swelling is accompanied by chest pain or difficulty breathing; this could be the sign of a blood clot or heart condition. |