Effective Exercises to Reduce Calves Fat

If you have bulky, fatty, or just disproportionately large calves, then help is on the way. Take up a cardiovascular exercise routine. If you have extra fat to burn, sixty minutes of moderate to high intensity cardio two to three times a week can help you slim down without necessarily building muscle in your reduce calves fat.

People focus on toning abs, hips, glutes, thighs etc. but generally forget the calves. Losing fat around the calves area is not only aesthetically appealing but also improves lower body strength and athletic performance.

1. Sumo Squat with Calf Raise:

How to Do:

• Stand with your feet wider than hip-width apart, toes slightly turned out, hands on your hips.
• Bend your knees over your toes and lower your body into a squat.
• Hold this position and lift your heels up (without raising your hips) and then press them back down.
• Return back to the start. Do 10 reps. Shake legs and stretch.

2. Side Lunge:

If you’re anything like most women, the inner thighs are your trouble spots. So are mine. That’s exactly why any moves that can target them specifically, I’m up for. This side lunge does just that – toning and strengthening the hard to reach inner thigh muscles. And these muscles are also critical in hip stability and fending off running injuries.

How to Do:

• To start, stand tall with your feet together. Place your hands on your hips or grab some weights and hold them by your sides.
• Take a nice big and controlled step to the left with your left leg. Make sure to land flat on your foot.
• Keeping your chest up and the weight in your heels, push your hips back, bend your right knee and lower your body until your right leg is almost parallel to the floor,
• And your right knee is directly over your ankle. Your left leg should stay straight throughout the entire movement.
• Pause, then bring your right leg back to start. Step sideways with your right leg and repeat.\

3. Jumping Rope:

This exercise is very beneficial not only for calves 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 center 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.

4. Standing Calf Raise:

How to Do:

• Stand near a wall or chair for balance. Place your feet hip-distance apart with the ankles, knees and hips square to the front.
• Once you are stable, slowly lift your heels off the ground raising the body upward (not forward or backward).
• Tuck your butt under just a bit and tighten the abs as you raise.
• Hold this position for 3 to 10 seconds (you will be able to hold it longer as you get stronger).
• Release and repeat 10 to 20 times.

5. Skater Jump:

How to Do:

• Stand with feet hip-width apart, arms by sides.
• Hop to right, landing on right foot while sweeping left foot diagonally behind right leg and swinging left arm across body and right arm behind back.
• Jump to left, switching legs and arms to complete 1 rep.
• Repeat for 1 minute.

6. Jumping Jack:

Jumping jacks is a full-body conditioning exercise that strengthens your legs, arms, and core. In addition, this exercise also conditions your heart and lungs. It’s one exercise great for getting your heart rate up and burning calories.

How to Do:

• Stand with your legs together and arms at your sides.
• Jump to move the legs outward and raise the arms above your head.
• Jump again to return to the starting position.
• Repeat for 10-15 repetitions.

7. Pistol Squat:

This exercise is beneficial for whole legs. It not only targets calves but also targets thighs. It does not require any equipment. Body weight acts as resistance.

How to Do:

• Stand straight on the floor and look forward. Extend your arms forward.
• Now lift your right leg in the air and lower your body as much as you can.
• Hold on this position for 5 seconds.
• Strand up and repeat the steps.

8. Roller Calf Stretching:

How to Do:

• Sit on the floor with your legs stretched out, optionally with the ankles crossed for added weight, resting on the foam roller at your ankles.
• Place your hands on the floor behind your back for support.
• Lift your buttocks up slightly off the floor and push yourself down so that the foam roller rolls up towards your knees.
• Continue for 30 seconds to 1 minute and switch the cross of your ankles to repeat on the opposite side.