How to lose weight in calves: exercises, nutrition, useful tips

What do we have to do?

As I said above, to lose weight in calves, we need to stop believing in miracles and start:

eat proper and healthy food;
cut down your portions a little;
exercise regularly.

Nutrition

Proper nutrition is not a water diet, when you drink two glasses of water a day and look at dumplings three times.
Proper nutrition is a healthy, nutritious diet, not wild hunger.

I have dispelled the myth that a diet will help you purposefully lose weight in your legs and thighs here.

You need to eat enough protein, fat and carbohydrates so that your body is ready to perform all the tasks facing it, especially training hard.

If you go to the gym and at the same time starve, then when they pump you out after the third hungry fainting in a week, they will simply return your money for the subscription and ask you never to appear here again.

Food is our energy; due to the calories consumed, our body can fully function. But this doesn’t mean that you need to stuff three plates of dumplings at night with the thought that you need strength for tomorrow’s workout.

After a week of such a diet, you will need strength just to tear your butt off the couch, not to mention somehow pushing through the doors of the gym.

But you shouldn’t go hungry forever either. When you eat very little, your body begins to worry about you and turns on energy saving mode. He thinks that you are going through difficult times and you have nothing to eat, so you need to put aside everything that somehow miraculously ended up in your stomach as fat. And then, when things get even worse, use this fat to survive.

In addition, muscles in this mode simply become ballast and the body tries to get rid of them as quickly as possible. Because of this, your plump legs will become flabby, wrinkled and shapeless, like dried fruits from Ashot at the central market.

Therefore, you need to eat in moderation so that you remain in a small calorie deficit. Don't overeat and don't starve. Then your metabolism will become faster and your unwanted fat on your calves will slowly burn. But this still requires physical activity.

My recommendations regarding proper nutrition for women, as well as sample diets, are described here.

Exercises

And again I will raise the question that you want to lose weight in your calves, but you will have to pump up your whole body.
Where is the logic? It's simple. As I already said, fat is not burned locally, so when training for the whole body, fat will be burned on the thighs, arms, and calves.

If you only train your calves and ankles, it will not lead to weight loss specifically in these areas. You need to train your legs completely, and not just your legs, but your whole body evenly, only then will you be able to lose weight in the calves.

In addition, the muscles will be toned and the body will become toned. To do this, you need to train 2-3 times a week and do cardio 3-4 times a week for about 30-40 minutes a day.

But you should also be careful with cardio exercise. Some ladies' calves are ready to gain 10 centimeters in volume from the slightest load on them.

In this case, any cardio that puts a lot of stress on the calf muscles is contraindicated.

This includes:

walking or running with an upward slope;
walking up stairs, using a stepper.

The best cardio options would be:

walking or running on a flat surface;
elliptical trainer (orbitrek);
exercise bike;
swimming;
various energy-consuming exercises or complexes of them.

I have already written an article about exercises for losing weight in your legs, read it and choose something you like.
As paradoxical as it may sound, if you want to lose weight in your calves and want your lower leg to be graceful, you need to pump it up. Please do not throw stones, this is true.

If you don’t pump them up, the fat will go away, but your lower leg won’t become beautiful and graceful. She will be beautiful when she is fit, and for this she needs to have toned muscles.

But no fanaticism here, you just need to add a little calf raises. You can do this standing, sitting, lying down, whatever you want, the main thing is to lift the weight with your socks. But the weight should be small, moderate.

It will be enough to do 3 sets of 15-20 repetitions and go home with a clear conscience.

Something else

The biggest problem for ladies with plump calves is heels.

In fact, after walking all day in heels, you walked all day on your toes, and your calves received an unrealistic load.

Personally, I have never walked in heels all day, but I can say with confidence that if you want to lose weight in your calves and make them thinner, then walking in high heels should be limited.

How to make naturally full calves thinner

Is it possible to eliminate the imbalance between puny shoulders and powerful legs? Yes, by regularly doing upper body strength exercises. It is difficult for a girl to pump up her shoulder girdle, so there is no need to be afraid of training with exercise machines and weights.

An athletic, harmoniously built figure is much more attractive than a loose and unbalanced one. Defined muscles attract attention and are not an obstacle to wearing feminine dresses and skirts.

Even if your lower legs are plump for genetic reasons, they will look slender if you do not ignore exercise, intense cardio and stretching techniques, be it yoga, bodyflex or stretching.

Hot wraps for slimming legs

As mentioned above, the main goal of hot wraps is to raise the temperature in problem areas (thighs, calves) to 37-38 °C in order to increase blood circulation, activate metabolic processes and fat burning. Also, during such exposure, the pores open, so the process of removing toxins from the body is accelerated.

To carry out the procedure, two main components are required - a mask, which will be applied to the skin, and cling film, which will be used to wrap the problem area. It turns out to be a kind of local bathhouse, which has a positive effect on the condition of the skin and the body area as a whole.

Hot wrap has a number of serious contraindications:

pregnancy and menstrual periods; phlebeurysm; allergy to mask ingredients; heart diseases; high blood pressure; kidney problems.

Even if you really want to try a new procedure, don't risk your own health. It’s better to go straight to the information about cold wraps - thanks to their more careful effects, they are allowed to everyone who falls into the “risk category”.

If there are no contraindications due to health reasons, you can proceed with the procedure.

Preparing for the hot wrap procedure

To get the maximum weight loss effect, you need to prepare your legs for the wrap. You should start with a regular warm shower, which will cleanse your skin. Then you can slightly increase the temperature and add pressure - this hydromassage helps open the pores and prepare for the treatment of the epithelium with a scrub. You can use regular coffee, you can buy a special store-bought composition based on sea salt or apricot kernels, as long as the small coarse particles help you get rid of dead cells.

The next step is to prepare the mixture, which will be applied to the cleansed skin of the feet. Regardless of the ingredients, the mask should be thick and homogeneous so that it does not drip down and stain clothes or interior items. It would be a good idea to slightly warm up the finished composition.

Recipes for hot wraps for slimming legs

Honey + mustard

Let’s clarify right away: it is best to take fresh and natural honey, ideally if it is floral. We are interested in mustard in powder form. Preparing the mask takes about 30 seconds: 2 tbsp. l. mustard powder is mixed with honey (1 tbsp) until smooth and applied in a thick layer to problem areas. The leg is wrapped in cling film on top in a spiral.

Coffee + essential oil

For wrapping your feet, you need to take ground coffee, not drunk, but fresh. Two tablespoons will be enough, to which 6 drops of any essential oil (preferably orange or lemon) and 1-2 teaspoons of warm water are added until a thick paste is obtained. Then we proceed according to the already familiar scheme.

Pepper + cinnamon + olive oil

This wrap recipe is indispensable for those who dream of losing weight in their legs and thighs. To prepare the mixture you will need 2 tbsp. l. ground red pepper, 1 tbsp. l. natural olive oil and 2 tbsp. l. ground cinnamon. All ingredients are mixed and applied to the steamed skin under cling film.

Honey + olive oil + sea salt

One part of honey is mixed with two parts of cold-pressed olive oil and two parts of medium-sized sea salt. The resulting paste should be rubbed into problem areas for 5-7 minutes, then evenly applied in a thick layer and wrapped.

Blue clay

You can't think of a simpler way - 1 packet of pharmaceutical blue clay is diluted with warm water to a mushy state and applied to steamed skin. In addition to the slimming effect, clay wrap cleanses pores well and eliminates oily skin.

Final stage of wraps

After you have applied a special mask to your feet and wrapped it in cling film, it’s time to rest. You need to lie down and cover yourself with a warm blanket for at least half an hour to enhance the effect of the bath. At this time, it is forbidden to eat, but warm herbal teas or juices are welcome.

After 30-40 minutes, you can remove the film and wash off the remaining mixture under a warm shower without any cosmetics. To enhance the effect of the wraps, you can use anti-cellulite cream or simply moisturize the skin with body milk.

A course of hot wraps should consist of 10-12 procedures at intervals of 2-3 days. To achieve better results, we recommend combining body wraps with proper nutrition and moderate physical activity.

Hand-made technique at home

To massage your legs and thighs for weight loss, you don’t have to buy special equipment. It is enough to use your own hands to achieve a positive effect. It should be remembered that massage techniques differ for different problem areas.

For hips

Before proceeding directly to the procedure, it is necessary to warm up the skin. To do this, take a hot shower. Afterwards, you can rub the problem areas with a damp towel. Then squeeze a little massage product into your palms and warm it up in them. Now you can begin the procedure itself:

It is not recommended to start from the hips. You should first work out your calves and feet.
It is necessary to cover the entire surface of the thigh with oil for ease of massaging. Apply the product in a circular motion.
Various techniques are used to perform massage. You can start with stroking. Place your leg on a hill and begin to smoothly rub the outer surface of the thigh towards the knee. In this case, the movements must be intense. Then take the fold on the leg in your hands and knead it, moving it inward. Repeat the same manipulations for the second leg.
Clench your hand into a fist and begin to massage the outer surface of the thigh with the protruding bones. The movements are circular, directed towards the knee. Change leg and do the same.
Next, the inner surface of the thigh is worked out. For convenience, it is recommended to sit on a chair, put your feet together and spread your knees to the sides. It is recommended to start with light strokes, gradually moving to more intense work. Movements are directed towards the knee. The massage of this problem area ends with smooth stroking again.
The previous step is repeated for the lateral thigh.
Position yourself on a chair so that only your buttocks are on its surface. Using the same movements, the inner thigh is worked. We must not forget that the movement is directed from the buttocks to the popliteal fossa.

For calves

Losing weight on your legs doesn't always mean you need to lose excess fat from your thighs. Often the calves suffer from large volumes. To improve blood flow and lymph movement in this area, massage should be performed:

Rub a sufficient amount of oil in your palms to make it easier to work with. Apply it to the entire surface of the leg from the foot to the knee.
A massage for slimming the calves of the legs begins with stroking movements of medium intensity for several minutes. Direction – from bottom to top, from foot to knee.
Move on to more intensive work on the calf muscles. Perform rubbing, pinching, and gentle tapping.
Calf slimming massage also includes a drainage movement. You need to grab your ankle with both hands and move them sharply upward with tension. The movement should be repeated at least 3 times.
The procedure ends with stroking.

For the big toe

There is an opinion that to get rid of fat and cellulite, it is not at all necessary to directly influence problem areas. Knowledge about acupuncture points allows you to lose weight only by working on your big toe. In this case, you do not need to perform any manipulations with your hands; you just need to put on the magnetic rings.

The manufacturer of the product claims that during its use the big toe is massaged, which promotes weight loss due to its effect on special points. The tabs on the rings should face down. Thus, when walking, a person presses them on active biological points every time.

But the question of how much these thumb rings help improve metabolism and lose weight remains open. After all, the use of this product does not guarantee quick loss of excess weight without combining it with diets and sports.

Losing weight in calves

For girls, losing weight in their legs, calves and thighs is usually not difficult.
Don’t get carried away with just “pumping up” your calves, otherwise you will get the opposite result. Diet is more important in this delicate matter! If you continue to lead the same lifestyle, it is unlikely that you will be able to get rid of fat in the calf area. You can pump them up, but this will make your calves even larger. Why do you need strong muscles to be hidden under a layer of fat, because no one will see them anyway.

Recommendations for losing weight in calves:

Do not train them on exercise machines, the volume will only increase; Pay attention to muscle stretching, sign up for yoga, stretching or Pilates; Choose a type of cardio exercise that you enjoy. A treadmill, jump rope or stepper is suitable for this purpose.

Aerobic exercise allows you to get rid of fat; You don’t need to go on a diet, but you definitely need to reconsider your diet; Drink clean water daily, it cleanses the body and helps it lose excess weight; No matter how trivial it may sound, you need to give up bad habits: smoking and drinking alcohol. If the body is full of garbage and poisons, it cannot function effectively enough and get rid of excess weight it does not need.

If cardio training has already become a part of your life, then you can move on to exercises that will act locally on your calves:

Even if the muscles are strong, fat on the calves will hide the relief, but nutrition and your heredity are to blame for this.

Exercises on the step platform. Step alternately with your feet onto the platform. This exercise works your calves and even your glutes. Perform the exercises at a fast pace, then they will also be cardio training;
Stretching for the calf muscles. Place your palms on your buttocks and take a deep step with your right foot. Bend your right leg at the knee, and your left leg should be with your entire foot on the floor. This exercise stretches the hamstring muscle. Switch legs and repeat this exercise;
Lie on your back, bend your knees, and pull your toes towards you alternately. This exercise is very simple but effective;
Go to the wall and lean your hands on it. Bend your leg slightly at the knee and place the shin of the other leg on it. Then you need to rise on your supporting leg 10-15 times. After this, you need to change legs

All of the above exercises are quite simple, they do not require special equipment or skills, and can be done simply at home. Make it a habit to exercise for 10 minutes every day in the morning. In combination with proper nutrition and cutting your calorie intake by just 100 kcal, you will definitely achieve success.

How to lose weight in your lower legs with exercises

There is a prejudice against weight training among those losing weight, but in reality it is a quick and reliable way to reduce calves. It is important that exercise is moderate.

On a note! Sprinting, which is often recommended for women who like to “dry out” their shins, is useless for this purpose.

The exercise is not aerobic and therefore does not promote weight loss, but muscle building. The same goes for running uphill with dumbbells in your hands or riding a high-resistance exercise bike.

But you can “pump up” your calves only if you force them to regularly work out with heavy weights and according to a special mass-gaining training program. This load goes beyond fitness and is normal for amateur athletes. Girls who just want to lose weight are unlikely to spend so much time in the gym.

In order for calves to lose weight and not get bigger, two conditions must be met:

train without weights or using exercise equipment;
give preference to low-intensity exercises.

Special complex for calves

To lose weight in your legs and calves, do not ignore cardio training:

jogging for 40-60 minutes several times a week;
jumping rope (5 minutes each);
alternate calf raises (stand straight, place your feet wider than shoulder-width apart, bend your knees and turn your toes outward. Rise on your right and then on your left toe), 4-5 sets of 20 times on each leg;
burpee (squat - push-ups - jumping up), several approaches;
heel raises (stand with your back to the wall and rise on your heels), 4-5 sets of 20-25 reps;
calf raises from a standing position (squeezing your hips, slowly stand on your tiptoes and slowly lower yourself. For greater effect, perform the exercise while standing on a thick book so that your heels “sink” slightly when lowering), 5 sets of 25 times.
half squats (place your feet wider than your shoulders, spread your toes and stand on tiptoes. Hold for 10-15 seconds. Gradually increase this time). Repeat several times.

There are many exercises for losing weight on calves. Preface and end any workout with fifteen minutes of stretching.

Can stretching exercises help?

At first glance, there is no connection between stretching and losing weight. However, calf stretching exercises play an important role in reducing their size. A flexible muscle visually appears thinner. Regularly stretched calves, even full ones, do not look “stone-like.” The gait becomes more graceful. In addition, stretching prevents injury and ensures quick recovery.

Pilates, yoga and stretching improve muscle elasticity. The poses and exercises practiced within these areas do not load the calves, but keep them tense, tone and gradually stretch them.

You can perform the following complex at home:

Extend your arms forward and press them against the wall. Tilt your torso at an angle of 60° to the floor surface and, bending one leg at the knee, strain the other, trying to place it on your heel. Stand like this for 15 seconds, spring up. Change legs. Do several approaches.
Sit on the floor, grab the toe of one leg, lift it to an angle of 45° and try to straighten it. Pull the sock towards you. Change legs and repeat several times.
Stand up straight, bend over without bending your knees, and try to either wrap your arms around your thighs or calves, or place your palms on the floor.
Sit on the floor, stretch your legs forward, bend towards your toes, trying not to hunch your back. Touch your forehead to your knees.

Jump rope, step aerobics

Jumping rope is a great way to tone up your calves. The exercise should be performed daily, especially since it does not require much time. The technique must be perfect:

press your legs tightly together;
push off with your toes and jump low, without much effort;
land on your toes.

Perform 4 sets of 50 jumps; increase the number of repetitions over time.

Stepping onto a step platform (step aerobics) is effective for losing weight on your legs, but only at first. The classes are quite intense, and if you attend them more than 3 times a week, there is a chance that your muscles will increase in volume.

Helpful advice! It is recommended to combine jumping and step aerobics with stretching, as it promotes faster removal of lactic acid from the muscles.

Diet for fast weight loss of calves

In order to quickly lose weight in your calves, you need to adhere to certain dietary recommendations:

Track your calorie intake. To lose weight, you must consume fewer calories than you use. But don’t get carried away, you need to consume at least 1200 kcal per day.
Eat low-fat foods. If you have full calves, give preference to foods without fat or with minimal fat content. Healthy fats that suit you include: avocado, olive oil, nuts.
Avoid foods with trans fats found in: baked goods, fried foods, chips, crackers, etc.
Eat more fruits and vegetables. Eating a varied diet of fruits and vegetables provides the opportunity to get vitamins, minerals and fiber. Particularly beneficial are: leafy greens such as spinach; cruciferous vegetables such as broccoli, cabbage, cauliflower and Brussels sprouts; citrus fruits such as lemons, oranges and grapefruits.
Replace refined grains with whole grains. Whole grains are good sources of fiber that will keep you feeling energized. Contained in the following products: whole grain bread, oatmeal, brown or wild rice, pasta made from durum wheat and barley.
Give preference to healthy proteins. Protein is important for any diet, and instead of fatty ribs or steaks, choose the following foods: white meat chicken, turkey or lean beef; legumes such as beans, lentils and peas; eggs; low-fat dairy products such as milk or yogurt.
Eat foods high in potassium. To combat the swelling of full calves, you should always have potassium in your diet. It is found in: avocado, bananas, spinach, chicken fillet.
Reduce your daily salt intake. Salt retains fluid in the body and contributes to the formation of swelling in the calves.

Exercises for losing weight over pumped calves

Any girl wants to have a toned, beautiful figure, and very often it turns out that along with “pumping up” the necessary area, other, unwanted parts of the body also gain growth. For girls with large muscle volume in the calf muscle, intense strength training aimed primarily at the legs should be avoided.

Any elevation in the training complex, step aerobics and even wearing shoes with heels can lead to even greater enlargement of the lower leg. Avoid protein foods as much as possible, since protein is the main building element of muscle.

In addition to stretching exercises

Given above, there are several exercises that will help reduce over-pumped calf muscles.

The most effective way is jogging on a flat surface over long distances. With this type of running, the so-called slow muscle fibers, which have a low contraction frequency, work. They have weak growth under prolonged loads.

When running, lower your leg onto your entire foot, do not run on your toes! So, you can damage the ligaments and tendons of the foot.

Elliptical trainer

This is an effective cardio machine that simulates running. Program the machine for minimum resistance and maximum execution time. Exercises on the elliptical for 30 minutes at least 4 times a week will bring the desired result.

This is a great workout for all muscle groups. Regular swimming will not only keep you in shape, but will also improve blood circulation in all parts of the body and help you lose weight in the right areas.

Exercise bike

An important element in your training is exercise on exercise bikes and cycling. Choose to ride on a flat surface, without weights. A light bike ride will not only lift your mood and improve your well-being, but will also help you acquire slender legs.

The most important rule in the problem of getting rid of large calves is compliance with all stages of the program:

Start your workout by warming up your muscles;
Move on to stretching and then a small set of exercises;
Finish your workout with self-massage of the calf muscle.

In addition to a set of exercises and exceptions for professional training, an important rule for reducing the size of the calf muscles is a balanced diet

, add more fruits and vegetables to your diet, give up fatty and floury foods. Diet combined with exercise is a surefire way to make your calves thinner.

Whatever calves you have - thick or thin, remember that every girl is unique in her own way and that part of the body that you consider problematic may actually be your advantage!

Exercise and stretching

Stretching the calf muscle is very effective in reducing its size. Here are a few exercises to help improve your calf shape:

Sit with your legs straight and slowly lean forward until you feel a burning sensation in your calves. Hold the position for 15 seconds.

Stand with one leg extended in front of you and the other leg pushed back. Moving your legs as far apart as is comfortable, try to do a half-split. Lower yourself with your front knee bent and your back leg as low as possible. Hold the position for 10-15 seconds.
Lie on your stomach, then lean on your hands and move your hands towards your legs, forming the letter “L” with your body. Hold the position for at least 25-30 seconds.

In the video, trainer Ekaterina Kononova will demonstrate a set of physical exercises for losing weight in the calves and stretching them.

Physical activity in everyday life

Our legs bear all our weight. Every day, wearing high-heeled shoes, lifting heavy bags, carrying or carrying a child, eating a bun or a piece of cake, we actually put a lot of stress on our calves. Lifting weights in your hands, excess weight and hard training in the gym increase the volume of the calf muscle. Treat these physical activities with awareness of what they lead to, and work on yourself in a timely manner.

Massage to help

Regular massage of the leg muscles is an additional procedure that stimulates the process of losing weight on the thighs, legs and ankles. It is better to do massage in the evening. Intense stroking of the calves and rubbing will relieve swelling and help remove excess salts.

Take any oil you like (peach, rose, almond). Apply to skin and make circular movements. Move in the direction from top to bottom. Before starting the procedure, raise your legs up and shake them a little. The procedure can be done independently or with the help of a professional massage therapist.

Many women worry about the fullness of their legs. In this case, there may be two problems: either a wide bone and genetic features, or. If exercise and diet will help you against excess weight, then in the case of genetics everything is more complicated.

How to lose weight in calves?

First, determine your body type. Measure your wrist with a measuring tape: if the result is 15.5 cm or less, you have a thin-boned figure (in this case, problems with the calves almost never arise). If your wrist is 16-17.5 cm, then you have a normal physique. If you are worried about the fullness of your calves, then you can solve this problem quite easily. But if your wrist is 18 cm or wider, you have a broad-boned body type, and it is likely that fairly powerful calves are a feature of your anatomy.

You need to understand that only plastic surgery helps against nature. If you see that you are wide-boned, you should not demand the impossible from yourself, just get your figure in order and learn to love your delicious legs.

But for those whose problems are caused precisely by excess weight, a combination of diet and sports is excellent. Next, we will look in detail at what to do to lose weight in your calves.

Full calves how to lose weight: diet

When deciding how to quickly lose weight in your calves, you will have to reconsider your diet. First of all, you need to exclude all flour, fatty and sweet foods - these are the main enemies of slimness. should be something like this:

Breakfast:
a couple of eggs, a small cucumber, tea and sugar.
Lunch:
light soup, vegetable salad, juice.
Afternoon snack:
apple.
Dinner:
beef/chicken/fish with vegetables, tea without sugar.
Before bed:
a glass of low-fat kefir.

Don't forget about moderation in portions. In just 10-14 days, you can train yourself to eat less than usual, reduce the volume of your stomach and set yourself up for effective weight loss. After this, continue to eat healthy to improve or maintain results.

What exercises are needed to lose weight in calves?

In order to remove fullness in the calves, trainers usually advise their clients to perform a standard set of stretches for the legs:

Sitting on the floor with straight legs stretched to the sides, stretch first to one, then to the other, then in the middle. Toes pointing towards you.
Sitting on the floor with straight legs folded together, stretch first to one, then to the other, then in the middle. Toes pointing towards you.

Even these two exercises are enough to get results. If you want to bring it closer, you can do a full set of stretching or take a stretching class.

The process of losing weight proceeds differently for different people: some have problems with reducing the volume of their hips, others cannot get rid of their belly. There is a problem area that is one of the most difficult for everyone to lose weight - these are the calves. Some are lucky - their calves are moderately thin and pumped up. These lucky guys can easily wear a short skirt, exposing the lower part of their legs. Women with thin calves can easily choose boots with high tops.

But what should those with thick shins do? All the tips for reducing the volume of your calves are given below.

Why are my calves full?

Women are in many ways inferior to men in terms of muscle corset and skeleton.
However, calves are a part of the body that can not only “catch up” in volume, but also exceed the representatives of the stronger half. Ideally, the girth of the calf should be equal to the girth of the biceps. If your proportion is far from ideal, and you want to know what to do to lose weight in your calves, let’s look at why they stand out so unattractively by their size. Causes of massive calves:

Genetic predisposition. Take a close look at the calves of your female relatives. If they are massive, then it is likely that you will also experience such an unpleasant “transformation” over time. It's all about how long your ancestors' Achilles tendon was. If it is short, then the calf muscle will look more massive, and if it is long, then it will look slimmer. There's nothing you can do about genetics, but if you are aware of your predisposition, you can train properly to avoid overloading your boots and avoiding thickening of your boots.
Sports activities. Fans of sports, ballroom dancing, football, running uphill and other exercises where the main load falls on the front arch of the foot may also be familiar with the problem of large calves. The muscles in this area become too massive, as they are worked more often during these activities.
Fat deposits. Fat is deposited not only under the skin, but also among muscle tissue. Its excess can cause calves to increase in size and lose their elegance and beauty.
Hormonal disbalance. High levels of the female hormone estrogen and low levels of the male hormone testosterone in the body cause fat to be unevenly distributed. Most of it accumulates in the area of the tops and thighs.
Swelling of the lower extremities. Edema is a consequence of poor nutrition, alcohol abuse, a passive lifestyle and drinking insufficient amounts of water. Fluid tends to accumulate in the extremities, especially the lower ones. Your calves themselves may be slender and beautiful, but swelling leads to an increase in the volume of your legs.
Walking in heels. Heel lovers should be aware that their favorite shoes have a dual effect on increasing calf size: the Achilles muscle becomes shorter due to constant wearing of stilettos, and all the other muscles in the lower legs are stressed and grow rapidly.

Exercises to make your calves lose weight

The following exercises are aimed at stretching the calf muscles and burning fat in this area.

Buy a special step platform or use any elevation. Step onto and off the platform at maximum speed. Start walking first with one leg and then with the other.
Bring one leg far forward, but make sure both feet remain firmly planted on the floor. This position gives a good stretch to the calf muscle of the back leg. Stay in this position for at least 30 seconds, and then change legs.
Grab any support. Bend one leg at the knee and place the other leg on the bent one. In this position, begin to rise onto your toes and lower back to the floor.
Stand in a plié (feet slightly wider than shoulder-width apart, toes pointing to the sides). In this position, perform squats, first standing on your entire foot, and then only on your toes.
Lie on the floor and bend your knees. Alternately pull your socks towards you with all your might.

Choose the number of all exercises for yourself. Don't try to push yourself at the very first workout. Start small and increase the load gradually. Gradually you will get used to it, and you will not want to give up physical activity.

Well, if you haven’t managed to lose weight in your calves, and there’s an important event ahead, you can simply disguise this area. All you have to do is put on black tights. This move will visually reduce your calves.

Most often it is believed that it is easiest to correct the volume of the hips or tighten the abs, but reducing the calves is quite difficult, and in some cases impossible. But that's not true. You should not trust diets that promise local weight loss aimed at any one specific area. There is no menu, following which you can, for example, lose weight in the buttocks, while leaving the chest and stomach unchanged. This is why the diet for skinny calves is a myth. To get rid of excess fat you need a comprehensive approach.

In your diet, try to limit the consumption of sweet, fatty, salty foods. Eliminate processed foods, fast food and carbonated drinks from the menu. Try to avoid alcohol. Have dinner no later than 3 hours before bedtime and do not allow yourself to go hungry. Be sure to drink plenty of fluids throughout the day. At the same time, to eliminate the problem of too bulky calves, the main emphasis should be on exercises that help train and tighten the calf muscles.

Causes of large calves

The main causes of large calves are:

Hereditary feature. Many people have naturally large calves, and their volume can be determined both by the presence of subcutaneous fat and by overdeveloped muscles in this part of the leg. In this case, even in slender people, the lower part of the legs will be quite massive, which becomes the cause of complexes and embarrassment to wear a lot of clothes. Changing the size of calves with such genetics is possible only visually, by working on the formation of other proportions.
Wearing heels and gait features . If, while walking, the main load falls on the forefoot, then the calves work more than other parts of the legs and are pumped up. Simply walking on your toes can help with this. This problem is solved by comprehensive strengthening of the muscles of the lower extremities.
Fat deposits - for some people, it is the lower part of the legs that is considered problematic and most prone to the accumulation of fatty tissue. When losing weight through clean eating and exercise, the fat from your calves is the last to go, so you will have to be patient and enthusiastic and continue to do a series of actions to slim your calves.
Swelling - this is in cases where a person’s lower leg volumes have changed dramatically, although previously they were quite proportional. It is necessary to remove excess water using accessible methods (refuse salt and be sure to follow a drinking regime), and also undergo an examination.