How to pump up a girl’s calves in the gym and at home

How to pump up your legs?

The calf muscles are involved in any lower body exercise. With a sufficiently intense training plan, women do not need to specifically pump them up; the process of hypertrophy will be launched along with the development of the muscles of the buttocks and thighs. However, not everyone sees themselves as a regular client of the gym, and the following tips are collected for them.

1. Walk more - this will keep your legs under constant tension. Moreover, the higher the speed of movement, the more intense the muscle tenses.
2. Stair climbs are a great free exercise that is suitable for everyone. It’s easy to use – you just need to go up to the top floor of your own house several times a day, and after just a month your legs will noticeably tighten up.
3. Sitting at your desk, place your feet on your toes. From this position, raise your heels as high as possible and lower them level with the floor. A simple movement will quickly tighten your shins.

Those for whom this is not enough should create a full-fledged workout with an emphasis on the lower body. Moreover, you can exercise both at home and in the gym.

We pump up the calf muscle at home

How to quickly pump up leg muscles with home workouts - it depends on the equipment used and the duration of the workout. However, you cannot devote the entire workout to the lower leg alone, because this muscle is small and gets clogged very quickly. Thus, women are recommended to perform 2-3 exercises for this muscle group, and a few more movements that involve the hips and buttocks.

Basic rules for homework:

• start training only after a good warm-up;
• perform the required number of approaches and repetitions;
• purchase sports equipment - step platform, dumbbells, etc.;
• end your workout with a cool down.

Running in place at an intense pace is suitable as a warm-up for your legs. Then it is recommended to swing your legs to the sides to warm up and stretch the muscles. After training, a cool-down or stretching is recommended; it will reduce the severity of pain and stiffness the next day after an intense workout. Instead of a cool-down, you can do self-massage.

The following simple exercises will help you quickly build up your calves.

Jumping rope

It is recommended to start your home workout with a jump rope. Jumping will perfectly warm up the body, prepare it for further stress, and also work the calves quite strongly. It is recommended to start with three sets of 100 jumps. This amount is enough for those who have never played sports before. If physical fitness allows you to refuse rest, it is recommended to start by jumping rope for 5 minutes. The load should be gradually increased, leading to jumping for 20 minutes without rest. You need to jump at a comfortable pace.

In addition to the undoubted benefits for the calf muscles, exercises with a skipping rope are very energy-intensive, so they are suitable for those who want to lose a few extra pounds.

Squats

Classic squats don't engage the calf muscles much, but this exercise can be modified slightly to shift the load from the hip to the lower leg. To do this, stand near a chair with a backrest and grab it with your hands for support. Spread your legs as wide as possible, turn your feet toes to the sides. Rise on your tiptoes and, maintaining your balance using the support on the back of the chair, do the deepest possible squat, moving your hips back, and then return to the starting position.

Perform 3 sets of 15-20 times, depending on your physical fitness. Such squats are called “plie”, an exercise taken from callanetics. Regular practice will get rid of several problem areas at once - the “ears” on the hips, the inner side of the thigh and the inner side of the shin. However, you should not expect that after performing this movement your calves will become like stones, because callanetics is designed more for stretching and tightening the figure than for muscle hypertrophy.

Stepping

To perform the following exercise, you will need a step platform, a strong box or a small stable chair. Additionally, you need to use dumbbells. It’s very simple to do: stand in front of a raised platform, pick up dumbbells, and stretch your arms at your sides. Step onto the platform first with your left foot, then with your right foot. The optimal height of the cabinet is at least 50 cm. You need to do it three times, 20 times for each leg.

Walking

Walking on your toes will help pump up your calf muscles. An easier option is to simply stand on your toes and walk in small steps for five minutes. A more difficult option is walking on your toes with dumbbells in your hands. Leg weights will help increase the effectiveness of this simple movement. They should be worn around the ankles and secured firmly. Weights weighing more than three kilograms increase the difficulty of the exercise. After taking 20 steps, you can feel your calves burning with fire.

Calf raises

At home, to perform the following exercise, you need any crossbar or place with a difference in height, for example, a threshold. You need to stand on the bar with your toes and lower your heel as low as possible. Take dumbbells in your hands and stretch them along your body. Alternately rise on your toes, raising your heel as high as possible, and then lower yourself so that your toes remain on the bar and your heel falls as low as possible or touches the floor.

Can be performed with dumbbells in your hands, a disc, a kettlebell, or leg weights. If you don’t have any of the listed shells at home, just pick up a five-liter container of water.

An analogue of this movement is a “spring”. You need to stand with one foot on the bar, lower your heel as far as possible. The second leg stands nearby on the floor. Take a dumbbell in one hand, rise onto your toes, and then lower yourself down and make 5 springing movements. Repeat for each leg three times 15 times.

For the inner part of the calf muscle

A common problem among women is insufficiently toned inner calves. Various swings of the legs will help correct this deficiency - to the sides, backwards, lying on your side or standing. To additionally load your legs, you can use weights or exercise with fitness bands.

Walking on crab toes will help tighten the inside of your legs. To do this, you should spread your legs wide, rise on your toes, lower your pelvis to the floor, doing a squat. In this squat, take 10 steps on your toes to the left and the same number to the right.

Basic exercises for shaping the calves for a girl

Considering the basic exercises that will help you quickly form a relief and a beautiful shape, it will be enough to highlight the following of them. Moreover, such exercises do not require any special equipment or exercise equipment; training in the gym is perfect for practicing at home.

1. Springs, in which the surface of the muscles are trained and it will be enough to stand with a flat back on a flat floor surface, then slowly raise yourself onto your toes and stretch as high as possible. Then lower your entire foot at the same speed as you went up, and for greater efficiency, the entire exercise should be repeated 100-120 times in a row and without touching the floor surface with your heel.
2. Walking on your toes, which helps to pump up the relief of the inner surface of the calf muscle. And you can do this exercise all day long, in any environment, going about your everyday life. The main thing is to make sure that your knees are straight, as is your back, walking in small steps.
3. Walking up the stairs or running is an excellent exercise for pumping up the calf muscles, as in the photos of famous athletes, plus, given the fact that this is an excellent cardiological exercise, the benefits will be double. You should not use the lift when going home or from home - the stairs serve as a free and accessible exercise machine for you, when you do 4 ascents and descents along the stairs to the 10th floor at the very beginning, gradually increasing the pace and number of approaches.
4. Jumping with a load is also an excellent exercise for pumping up muscles at home, when it is enough to pick up dumbbells and squat down, then jump as high as possible from this starting position. In this case, you should land on your toes, but in the beginning, until you gain some practice, you should land on the entire surface of your feet - such jumps should be performed 15 times in 3 approaches.
5. Walking on a stepping platform is an effective exercise that helps to tone up your lower legs and at the same time save you from extra pounds, since it is performed very intensely. When performing the exercise, place one foot in the middle of the platform, then the other and lower yourself from it in the same sequence - the number of exercises performed is 40 times, 20 steps first on the right leg, and 20 on the left leg.
6. Raising on toes in a sitting and standing position. In order to work and pump up the soleus muscle, you should perform the exercise in a sitting position - just put a net on a chair and put something heavy on your knees and slowly lift your foot, lifting it off the floor, placing it on your toes until you feel a strong tension in the lower leg area . Exercise from a standing position will allow you to pump up your volume - just place a thick book under your foot and place your toe on its edge and rise up, lifting your heel off the floor. Try to rise as high as possible and stay in this position for 2-3 seconds, returning to the starting position.
7. Raising the body on the heels, when this exercise can effectively pump up the front of the ankle. The exercise is performed as follows: place a thick book on the floor, stand on it with your heel while your toes point down, touching the floor. It is worth rising from this position, stretching upward as much as possible and returning to the starting position. It is worth doing this 30-40 times, and the amplitude of the exercises should be slow, without sudden movements or jerks.
8. The presented exercise is performed on a machine - toe press. It is enough to sit down with your back against the wall, your toes on the platform of the exercise machine and, with the force of your calf muscles, squeeze it as far away from you as possible, fix the position of your legs at the maximum point for a couple of seconds. To obtain positive dynamics, 20 presses of 3 sets will be sufficient.
9. Squats are a fairly simple and effective exercise to pump up your calf muscles. If you weigh it down with dumbbells, the result can be achieved faster.

Exercises for the gym

You can do all of the above exercises in the gym. Moreover, leg weights are not found in every home, but for calves they are one of the best weights, so it is more convenient to exercise in the gym.

Platform step-ups, weighted toe walks, and calf raises can all be added to your leg day routine.

1. The gym has a special machine for the calf muscles. Calf raises in the machine are performed in a sitting position. It is necessary to equip the device, adjust the height of the support, grab the handle with your hands, and place your feet on the step so that the heel hangs down. When you lift your heel, the weight on the machine rises, causing the calf muscle to stretch. When you lower your feet down, the weights put pressure on your legs, so you have to overcome its weight. So, placing your feet on your toes, and then lowering your heel down as much as possible, do three approaches of 20-30 times.
2. Standing calf raises in the gym can be performed on a special pull-up machine (gravitron). Moreover, the gravitron itself is not involved in the execution; the step of this simulator itself is of interest for pumping the legs. It is very convenient to perform calf raises while standing, and there is something to grab onto with your hands. Weights on the shins or dumbbells (or all together) will help to effectively increase the load. However, for standing calf raises, you can also use a regular barbell plate - it will create the necessary step for stretching the calf muscles.
3. The platform press is another effective calf movement. It is performed in a special simulator. To shift the load from the hips to the calf muscles, you should push the platform only with the balls of your feet, and not with the entire sole. However, this technique carries a risk of injury, so the weight on the platform should be light.

These exercises can be performed at the end of a leg and butt workout. The best way to “finish off” your shins is by raising your toes or stepping onto a step platform with weights in your hands.

How to pump up your calves at home?

It should be immediately noted that the exercises described above can be performed at home.
The gyms have special exercise machines that are used by athletes. To progress the load at home, you can use leg weights or dumbbells. Remember that the leg muscles take quite a long time to develop and you need to be patient. In addition, I would like to give a few more useful tips that can help everyone who wants to know how to pump up a girl’s calves:

• Before the main part of the workout, be sure to warm up for 5-10 minutes to avoid injury.
• Movements must be performed with maximum amplitude.
• It is very important to progress the load so that the body does not get used to it.
• You can do a cardio session first and then move on to strength training.
• After each session, be sure to do stretching exercises for the muscles you worked.

Remember that even simple walking can bring enormous benefits and speed up your progress. Can also be used to solve this problem and jog. You need to run for a long time, but at a low pace. Now let’s talk about a few more effective exercises.

1. Springs.
   Take a standing position with your feet at the level of your shoulder joints. From this position, begin to slowly rise on your toes. Keep the pace slow and try to get as high as possible. After reaching the highest position of the trajectory, lower yourself down at a similar pace, but do not lower your heels to the ground.
2. Walking on toes.
   A very simple but extremely effective exercise that can be used by anyone who wants to know how to pump up a girl’s calves. You need to move in small steps and make sure that your knee joints are straightened, as is your spinal column.
3. Jumping with weights.
   As an additional load, you can use dumbbells or leg weights. You must first perform a squat and then quickly jump out of this position. Do three sets of 15 repetitions each.
4. Walking on a step platform.
   This is a great way to not only pump up your calf muscles, but also get rid of fat deposits. You already understand that in this case you will need a step platform. First, place one leg in the middle, and then the other. In a similar sequence, return to the starting position.
5. Squatting.
   I would like to immediately warn beginners that this movement may be difficult for you. However, as you progress, you will be able to start doing it. Aim for 10 repetitions and then add one more each day. The legs are located at the level of the shoulder joints, and the spinal column is straightened. From this position, rise onto your toes, and then perform squats.
6. Jump rope.
   This is an excellent piece of equipment for all girls who are going to train at home. Every day you should work with a skipping rope for 10 minutes. This apparatus not only helps pump up the leg muscles, but also produces an aerobic load on the body.
7. Exercise with a chair.
   To perform seated calf raises at home, you will need a chair. Sit on its edge and keep your spinal column straight. As you perform the movement, be careful not to let your heels go all the way to the ground. If you use dumbbells as weights, place them on your knees.

We also recommend pausing for five counts in the uppermost position of the trajectory.
This will allow you to immediately feel the calf muscles tightening. However, it is necessary to observe moderation in everything, because overload will slow down progress. How to pump up your calves at home, see below:

Cardio exercises for strong calves

Those who prefer cardio equipment to strength training should know how to pump up their core without dumbbells or exercises.

1. Walking briskly on a treadmill is a great way to exercise your calf muscles. For such an activity to have an effect, you should set the incline on the treadmill to 150 and move at a speed of 6-8, that is, at a fairly intense pace. You can run, but for the lower leg, running and walking are not much different.
2. Orbitrek is one of women's favorite exercise machines. With its help, it is possible to simultaneously tighten and strengthen the muscles of both the lower body and arms. Few people know that the orbit track can be a great way to work out a girl’s calf muscles. To do this, it is necessary to establish the optimal step width and the maximum resistance that the woman can handle. Just half an hour of such exercises three times a week will quickly yield results.
3. The exercise bike is the leader in terms of load on the lower legs. As in the case of the orbitrek, you should choose the maximum resistance and pedal at an intense pace, and then the growth of your calves will not be long in coming.
4. The stair stepper is another common exercise machine that can be found in gyms. It simulates walking up stairs and helps work your thighs, buttocks and calves.

With the help of these exercise machines you will be able to create a beautiful, slim and toned figure. Cardio training can be supplemented with strength training in the gym, then it is enough to exercise on exercise machines 2 times a week for 40-60 minutes. For those who do not like strength training, cardio is recommended every other day to strengthen the legs and emphasize the relief of the body. The listed exercise machines will help you get rid of excess weight if you exercise at the right pace. The recommended training duration is 45-70 minutes, depending on your goals.

Exercises

One of the main problems with calf training exercises is their isolation nature.

Let's consider the main ones:

Working muscle group

Although a heavy squat does not affect calf development, it significantly increases static calf strength, which creates a solid foundation for building a harmonious body and developing functional strength.

Standing calf raise

This exercise is designed for athletes of any level of fitness and is considered the main one for working the calf muscles. Standing calf raises have many variations, including:

• Weighted calf raises.
• Single leg calf raise.
• Rolling from heel to toe.

Let's consider the technique of performing the exercise:

1. Stand on a wooden beam. If a wooden beam is not available, the edge of a step, threshold or any other protruding surface will do. There are also special simulators. You can perform the Smith movement by placing a step platform under your feet and placing the barbell on your shoulders.
2. Fix the body in a straight position (stable posture).
3. If additional weight is required, take dumbbells or weights into your hands. The simulator is loaded with pancakes.
4. Next, you need to slowly lower your heels below the level of the bar, trying to stretch your ankle ligaments as much as possible.
5. Rise onto your toes with a powerful impulse movement.
6. Hold this position for 1-2 seconds and tense your calves.
7. Slowly lower to the starting position.

Note: There is some debate regarding full knee extension. On the one hand, this greatly facilitates the exercise, on the other hand, it increases the load on the knee. If you use light weights for training, you can straighten your legs completely. However, if you work with heavy weights (for example, in a Hackenschmidt squat machine), then it is better to neutralize the fact of the joint load.

Calf raise while sitting in the machine

Despite the similar technique of execution, raising the toes while sitting in the machine does not use the calf muscle, but the soleus muscle lying underneath it.

On the subject: Leg exercises for arthrosis of the hip joint

The exercise technique is extremely simple:

1. Set the appropriate weight on the machine (usually it is up to 60% of the working weight for a classic calf raise).
2. Get into the exercise machine.
3. Slowly lower your heels below the level of the clamp on the machine, trying to stretch the ankle ligaments as much as possible.
4. Rise onto your toes with a powerful impulse movement.
5. Lock in this position for 1-2 seconds.
6. Slowly lower to the starting position.

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Note: if you do not have a machine, place dumbbells, weights, or barbell plates on your knees as additional weight. The use of third-party items will significantly reduce the effectiveness of the exercise, but will allow you to perform it at home.

Raising your toes at a 45 degree angle

Among all the exercises aimed at developing the calf muscles, this can be called conditionally complex and the most difficult. It's all about changing the angle of working the legs, which allows you to use not only the gastrocnemius, but also the soleus.

The exercise technique is practically no different from the previous ones:

1. Get into a block simulator (Hackenschmidt). Depending on the design, you will be facing towards it or away from it.
2. Set a suitable working weight. It is calculated as the arithmetic average between the working weights in the two previous exercises. Next, select the weights according to the loads.
3. Then you need to lower your heels, trying to stretch your calves as much as possible.
4. Perform a toe raise.
5. Fix in the position of extreme tension for 1-2 seconds.

A few recommendations

1. A workout entirely devoted to working the calf muscle is ineffective, since the target area becomes clogged very quickly. Therefore, it is recommended to perform 1-2 exercises in this zone at the end of any workout.
2. If you want to make your calves strong, but very slim, you should review your diet and add cardio exercises to your training plan, since subcutaneous fat interferes with the formation of the desired shape. If you want to increase the volume of your calves to create harmonious proportions, you should focus on nutrition and training to gain muscle mass.
3. It takes 48 hours for your calves to recover, so you can train them every other day, but not more often.

By performing 1-2 leg exercises after any workout, every girl will be able to notice the result within a month - her calves will become strong, toned, and more resilient.