4 Exercise movements to form calf muscles & bull; hello healthy

Because your calf muscles contract to strengthen your feet and toes, strong calf muscles are essential for activity. Do exercises for your calves once or twice a week to keep them from getting fat and muscular. What are the exercises that can be done to build calf muscles? Take a look at the answer below.

How to build calf muscles

1. Pinch

Tiptoe is a classic exercise to strengthen the calves. This exercise uses your body weight to strengthen and tone the gastrocnemius and soleus.

Start by standing against a wall for balance. Keep your feet shoulder width apart, and ensure that your ankles, knees, and hips are in a vertical line to prevent injury to your joints. Then press the balls of the feet (the soles of the front feet) of both feet to lift your body up. Keep your body upright.

Source: dummies.com/health/exercise/how-to-do-the-standing-calf-raise/

Other variations:

Start standing on the ladder, keep the balls of your feet on the stairs and your heels fall down the stairs. Then press the balls of your feet and lift your heels as high as you can.
You can also add weights to increase the intensity. Hold on dumbell or other weight in one hand and the other hand holding on to the wall for balance.

2. Lifting the calves in a sitting position

You can do this exercise at home or in the gym on a calf training machine. This exercise can work well on the gastrocnemius and soleus.

If you do it at home:

Begin in a sitting position on a strong, firm chair with your feet on the floor. Keep your knees from moving forward or backward. Take a dumbbell, then hold it in your hand and place it on your thigh near your knee. Press the balls of your feet lightly to raise your heels as high as possible. Then lower it slowly and repeat.

If you do it at the gym:

Begin placing yourself in the calf press with the balls of your feet on the platform. This will let your heels drop to the floor. Return the machine safety latch and release the weight onto your calves. Drop your heels as far down as you can towards the floor to lose weight, and then press the balls of your feet to raise your heels as high as you can.

3. Doing cardio exercise

Taking part in the following cardio exercises will also help you strengthen and tone your calves:

Run, walk and climb mountains is an excellent calf strengthening exercise, especially when you are climbing up. The steeper the hike, the more your calves will work.
Doing sports like football, basketball and tennis, requires activities including running, jumping, and pushing the calf muscles to accelerate or change direction quickly. So, they are great for toning calves.
Step class and other types of dance will have your calves working every time you step up and down or bend and push your knees from a high to a low position.
Swimming make the calf muscles and other leg muscles work. This exercise is best done to avoid running or jumping movements. Since it's low impact, it's a safe way to strengthen your calves when you are recovering from an injury.
Jump rope build muscle while providing cardiovascular exercise. According to Muscle and Fitness magazine, the main muscles that play a big role in jumping rope are the calves. Start jumping rope for 1-3 minutes.

4. Lunge pulses

Start by standing straight and placing your arms at your sides. Step your right foot forward, then bend it until it is in a 90 degree angle. Extend your legs back, bending at the knees. Straighten your left leg so that you go up, then lower your body until your left leg bends again, repeating the movement 15 times on each side.