The Calves are important in every step we take and look really great when they are in shape. The calves are actually made up of two muscles: the gastrocnemius, which crosses the knee and ankle, and the soleus, which crosses only the ankle.
Workouts without needed Equipment
Primary muscle group(s): Calves
How to do it:
Stand with your feet together and arms at your sides. Jump and spread your legs outside shoulder width as you clap your hands overhead. Jump and return your hands and feet to the starting position.
Primary muscle group(s): Calves
How to do it:
Find a step approximately 4 inches off the ground.Stand with the back half of your foot hanging off the step.Lower your heels 2 inches. Press up so that you are standing on the balls of your feet. Repeat 15 to 20 times to complete one set. Do two sets to complete the exercise.
Primary muscle group(s):Calves
How to do it:
Stand with your feet together, arms by your sides.Step forward into a lunge with your right foot. Bend your right leg 90 degrees at the knee and extend your left leg behind you, knee bent.From this position, pulse up so that your left leg is straight. Bend to complete one pulse. Pulse up and down 15 times on each side.
Primary muscle group(s): Calves
How to do it:
This activity builds muscle while providing a cardiovascular workout. Start by jumping rope with both feet for one minute. Work your way up to three minutes. Mix up your jump rope workout by trying crossovers and double passes.
Primary muscle group(s): Calves
How to do it:
Start in pushup position. Bend your right knee and bring your right foot between your hands, foot planted firmly on the floor. Keep your hands in push-up position and jump to switch your legs, straightening your right leg out behind you and bringing your left leg up between your knees. Repeat as fast as you can for one minute.
Workouts with Equipments
Primary muscle group(s): Calves
How to do it:
Holding a dumbbell in each hand, stand tall with your feet shoulder-width apart. Push your hips back to lower down until your thighs are parallel with the ground and you’re in squat position. In one explosive movement, straighten your legs to come out of the squat position and jump off the ground. Land softly with bent knees as you lower back into the squat position. Repeat.
Primary muscle group(s): Quadriceps, gluteus maximus
How to do it:
Stand holding a pair of dumbbells by your sides. Your feet should be shoulder-width apart and pointing slightly outward. Keeping your torso upright and your shoulders back, inhale as you squat down by pushing your butt backward and bending your knees forward. Descend at least until your thighs are parallel with the floor. Exhale as you push yourself back up to a standing position, driving from your heels. Repeat for the prescribed number of repetitions.
