Calves have two different types of muscles that must be trained to develop properly. The two muscles are the gastrocnemius and soleus. The calf muscles are among the most difficult muscles to build, especially without the luxury equipment commonly found in gyms. However, you can train and develop the gastrocnemius and soleus muscles at home, free of charge. Soon, you'll be ready to conquer the highest mountains and longest running tracks with calves as strong as steel.
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Method 1 of 3: Train the Calves
Step 1. Do a two-legged calf raise
This exercise can be considered a classic way to tone and strengthen the calf muscles. This exercise uses body weight instead of a weight machine to help build muscle mass. This exercise strengthens the gastrocnemius and soleus muscles. To begin this exercise, stand against a wall for balance, if needed, and place your feet hip-width apart while your heels, knees and hips are in a straight line.
- Push your body up by resting on the pads of both feet. Make sure your abdominal muscles are pulled so that your back is straight and doesn't move forward or backward.
- For a more intense workout, place the balls of your feet at a higher plane than your heels as you lower. Do a push by resting on the balls of your feet to lift your heels as high as possible off the floor. Then, slowly lower your heels back to the floor. Repeat.
- In addition, add weights to further strengthen the calves. You can hold a feeding bottle, can, or heavy backpack or other object while doing the exercise.
Step 2. Do a one-leg calf raise
Calf lifting exercises will be more intense if you do it with one leg at a time. This is because the weight of the entire body must be lifted by one leg, not two. Again, stand against a wall in case you need help balancing, and bend your left leg and stick it behind you. Make sure your right heel, knee and hip are in a straight line.
- Push your body up by resting on the pad of your right foot. Make sure your abdominal muscles are pulled so that your back stays straight as you lift your body.
- To increase the intensity of the exercise, you can place the pad of your right foot on the steps so that the heel is lower. Push yourself up against the balls of your feet and lift your heels as high as you can. Lower your heels back down.
- Repeat with left leg.
- Additionally, you can add weights, such as gripping a milk bottle, a can or two, a heavy backpack or other object, to further strengthen your calves when doing one-leg calf raises.
- If necessary, grip something heavy with one hand while the other is holding on to the wall to help with balance.
- It is important to work each leg with an equal portion of the exercise to avoid one calf becoming larger than the other.
Step 3. Try the donkey calf raise exercise
To do this exercise, you'll need a bench or other sturdy object and a partner, but no equipment is required. Bend over and hold on to a sturdy object or bench with your hands. Your toes should be facing forward, and make sure your knees are not locked.
- Ask your partner to climb onto your lower back, near your tailbone. The heavier your partner, the harder the training will be.
- Lift your heels off the floor by pushing your body against the balls of your feet. Pause for a moment, then lower your heels back to the floor, and repeat.
- You can increase the load by asking your partner to carry something heavy like a backpack or a bottle of milk while doing the exercise.
Step 4. Do a box jump (jump using a box)
Box jumps can strengthen the calf muscles and make them tougher. By doing this exercise regularly, the muscles become trained to react and contract quickly. This exercise not only builds muscle, it also allows you to jump and bounce back in different directions much more quickly.
- Look for a box that is high enough to use during exercise, but not so high that it could cause muscle sprains or injuries. You may have to start with a lower box and gradually work your way up to a higher box over time.
- Stand in front of the box. Use the pads of your feet to jump onto the box, landing on the pads and toes. Then jump back to the floor, and repeat.
- Do this exercise 8-10 times per set. One thing to note about calf lifting exercises is that the more often you do it, the easier it will be. At this stage, you should challenge yourself by increasing the number of reps.
- It's a good idea not to hold onto weights or other objects when doing a box jump so you can still hold on if you fall.
Step 5. Do a jump rope
When you jump rope, your calves will keep moving. This exercise will help build muscle, provide a good cardiovascular workout and make your legs more agile. Do this exercise regularly, and you'll prove that you don't need a weight machine to tone your calf muscles.
- To jump rope effectively, extend your arms by your sides, and make small, quick circles with your wrists to twist the rope. Jump about 2.5 cm or more from the floor over the rope as the rope moves under your feet.
- Do jump rope at least 3 times a week. Start by doing 1 set of 2 minutes and then continue with several sets. You should aim to jump rope for a minimum of 15 minutes per training session.
- If you don't have a rope or are having trouble doing it, do a spot run on toes instead.
Step 6. Work your front calf muscles
It's also important to train the anterior turbinate muscle, which is the muscle on the front side of the calf that is parallel to the shin. To work this muscle, try walking on your heels or simply standing on your heels lifting your toes toward your shins.
Step 7. Create an exercise schedule for your calves
You'll need to work your calves several times a week, while giving yourself breaks between training days to repair and build muscle. If you've never worked calves before, stick to a beginner's workout schedule. If you've been working your calves for some time, consider sticking to an intermediate or advanced training schedule.
- For a beginner level, do 2 sets of two-legged calf raises for 12 repetitions and 2 sets of calf raises while sitting for 15 repetitions.
- Those who want to do intermediate calf exercises do 3 sets of two-legged calf raises of 12, 10 and 8 repetitions and 1 set of calf raises while sitting for 20 repetitions. Don't forget to do a one-foot calf raise too.
- For advanced levels, do one set of box jumps for 15 repetitions, 2 sets of two-legged calf raises of 10 and 8 repetitions and 3 sets of calf raises while sitting for 15 repetitions. You may want to include one-leg calf raises and jump squats as well.
- The calf muscles should feel tense and sore after you have completed the entire set of exercises. The pain is caused by the muscle being torn apart and newer, stronger and bigger muscle taking its place
- Once you get used to doing exercises for your calves every week, try to do a few more sets.
Method 2 of 3: Stretching the Calf Muscles
Step 1. Learn how to properly stretch your calf muscles
The calf muscles should be stretched regularly to keep them from shortening and tightening, limiting their movement. Make stretching a part of an exercise program to build calf muscles, both before and after exercise. Inhale slowly through your nose and out of your mouth as you stretch.
You need to hold the stretch for at least 20 seconds. If you can't do it right away, don't worry. As your calf muscles become more flexible, you will be able to hold the stretch longer. Do 3-5 sets of 20-second stretches for each leg
Step 2. Perform a stretch called a step drop
Use the same steps you used to work your calf muscles or do curb stretches. Place the foot pad on the higher step or ledge, and slowly lower the heel to a lower position. You will feel your calf muscles stretch as you try to touch the floor with your heels.
- You may have to do this exercise against a wall or something else to balance yourself if necessary.
- Don't force yourself to lower your heels to the floor if your muscles are sore. After practicing for some time, you will be able to do it without difficulty.
Step 3. Try the towel pulling method
Sit down, and stretch your legs out in front of you, keeping your back straight. Wrap the towel around the pad of your right foot and hold each end of the towel with one hand. Slowly lean back, and pull on the towel until you feel a slight burning sensation in your calf muscles. Hold this stretch for 20 seconds, then switch to the other leg.
This exercise is best done with bare feet
Step 4. Do the runner stretch
This common stretch is great for the gastrocnemius muscle. To do this stretch, keep your back straight, and extend your arms. Place your palms on a wall or other sturdy object, while you extend your right leg back, and your heel presses against the floor. Move your left leg forward, into a lunge position and, bending your elbow, slowly lean forward.
To stretch the soleus muscle even more, press your toes against the wall with your heels touching the floor. Lean forward while bending your knees so that the tops of your feet are arched toward your body
Step 5. Perform calf stretches while standing
Stand with straight legs and stable hips. Bend your waist forward and bend down until your fingers touch the floor. While your hands touch the floor, slowly move your hands forward, making sure your weight is resting on your hands as you do this. After that, move your hands back to their original position.
Step 6. Perform calf stretches while sitting
Sit on the floor with your legs stretched out in front. Flex your toes toward you, then reach out and reach for the pads of your feet. Pull your fingers toward you until you feel a slight burning sensation in your calf. Hold this position for 30 seconds or 1 minute.
Step 7. Stretch the front calf muscles
The anterior pubis muscle runs along the front of the calf, parallel to the shinbone. Try some simple techniques to strengthen these muscles:
- In a sitting position on the floor, stretch your legs out in front of you while straightening your toes.
- Sitting in a chair, tuck your feet under the chair and keep the tops of your feet on the floor with your toes behind you.
Step 8. Do yoga
Besides being known to provide relaxation and stretching benefits, yoga can also be used to build and tone muscles. One of the most effective postures to train your calves as well as stretch them is the Downward-Facing Dog posture. No special equipment is required to perform this posture, but you should provide sufficient space to do it.
- Take a push up position with both hands and feet on the floor. Lift your hips, keeping your hands and toes flat on the floor, until your body forms an upside-down "V".
- Hold this position for 2 seconds, lowering your right heel to the floor. Lift the right heel back, and lower the left heel to the floor and hold for 2 seconds.
- Do 2 sets of stretches of 10 reps. Rest for about 30 seconds after completing a set. Over time and as you get better at this posture, increase the number of sets and time to hold the position.
Method 3 of 3: Make Exercise a Part of Your Lifestyle
Step 1. Do a run, walk or hike
You need strong calves to support your weight while doing all of these activities more intensely and for longer periods of time than usual. Even more so if you are running and climbing on uphill terrain. The calves have to work very hard to carry the body up a steep incline. So, choose terrain with an uneven surface to maximize calf training.
- You can use an elliptical machine to build your calf muscles while protecting your joints. Many elliptical machines have a feature to create incline so you can work your muscles further while still performing activities with relatively low impact.
- If you decide to walk, run or hike on an uneven surface, pay close attention to the steps so you don't trip and injure yourself.
Step 2. Engage in sports activities
There are lots of fun activities you can do on a regular basis that can help tone and build your calf muscles. Consider sports activities that require you to run, jump and push your calf muscles to accelerate or change direction quickly. These activities include football, basketball, tennis, kikboxing and other sports that mostly focus on using the feet.
Step 3. Join a step aerobics class or dance
Step aerobics and dance classes require you to use your calf muscles a lot. As you move up or down from a bench, bend your knees or push up against the pads of your feet, you're working your leg muscles. Look online or in the phone book to find a ballet, jazz, hip-hop or step aerobics class near you.
Step 4. Swim
If you're recovering from an injury or can't participate in high-impact activities because of a medical condition, consider swimming. When swimming you use your leg muscles, including your calf muscles. Plus, swimming doesn't put a strain on the joints as it doesn't have any impact at all, and is a pretty safe way to make your calves stronger.
Step 5. Cycling frequently
Technically, a bicycle can be considered a piece of equipment, but it is easy to find in every home. If the climate and weather conditions allow, get out the bike and go for a ride. Cycling is a fun way to train your calf muscles. Another benefit that you can get from cycling is that you can challenge yourself in various ways.
Changing gears can increase the intensity of cycling, as can cycling on uphill roads or on rough surfaces such as grass rather than on asphalt
Step 6. Follow a healthy diet
Eating fruits and vegetables will give you the energy you need to train hard. Protein-rich foods such as nuts, lentils, quinoa, eggs, white meat, white fish, various nuts and cheeses, as well as protein supplements that can be added to milk shakes, will help promote muscle development. Don't forget to drink lots of water.
- If you are a man, consume at least 60 grams of protein daily, while women need at least 50 grams a day.
- Drinking plenty of fluids is very important when doing any sport. Drink at least 1.9 liters of fluids daily, and preferably water.
Tips
- If you don't feel a burning sensation in your legs, it means you're not doing the exercise the right way or you're not doing enough reps. Keep trying until the leg muscles feel sore. The soreness will gradually go away, and after that the muscles will become stronger!
- Working your thighs, buttocks and abs will help strengthen and develop your calf muscles at the same time. Exercises such as squats, lunges, leg raises and jumping jacks will be very beneficial for you.
- Try to include a variety of exercises in your workout routine. The different movements and tensions will shock the calf muscles and thus have a stronger effect on muscle growth.
- Be patient. Over time your calves will develop, but it takes dedication, patience and, of course, hard work.
- Irish dancing can also help build strong calf muscles.
- If you're still recovering from a leg injury, start by practicing the calf raise while sitting. Sit in an upright position on a chair with your feet flat on the floor and your shins in a vertical position. Push the toes of your feet into the floor, lift your heels as far as you can, then slowly lower them down. Lean forward and push your lower thighs to increase resistance.
Warning
- Make sure that both legs get the same portion of the exercise.
- Don't overdo the exercise. Adjust the workout to match your fitness level. That way, you don't risk injuring yourself.
- If leg pain persists after the exercise is over, consult a doctor.
- Consult a professional fitness trainer to make sure you are doing the exercises and stretching properly.
- Always try to consult a medical professional before starting any new exercise routine, especially if you have had a foot, ankle or calf muscle injury.
