How to reduce calves: top 5 exercises

Calf muscles can be caused by various reasons, such as an inactive lifestyle, wearing uncomfortable shoes and heredity. Narrowing of the calves can lead to discomfort and unsightly appearance of the legs. But don't despair, there are a number of exercises that can help you reduce your calf size and make your legs slim and toned without spending a lot of time and effort. In this article we will look at the top 5 exercises that you can do at home.

1. Lifting on your toes

This simple exercise helps strengthen your calf muscles. Stand straight, place your feet shoulder-width apart, arms down and relaxed. Inhale and slowly lift your heels off the floor, rising onto your toes. Repeat 20-25 times.

2. Single leg calf raise

This exercise helps strengthen the muscles of one leg and make it more toned. Stand straight, lift your left leg off the floor and bend your knee. Inhale and rise up onto your toes. Repeat 15 times, then change legs.

3. Lifting on toes with feet inward

This exercise helps reduce the size of your calves and make your legs slimmer. Stand straight, keep your feet shoulder-width apart, toes pointing inward. Inhale and slowly rise onto your toes. Repeat 30 times.

4. Slopes on a small hill

This exercise helps stretch the hamstrings and hamstrings of your calves. Find a small elevation at home (threshold, bottom step). Stand on it so that your heels hang down, keep your back straight, and for balance you can grab a stable object with your hand. Repeat 15 times.

5. Hamstring stretch

This exercise helps stretch the hamstrings and hamstrings of your calves. Place your right leg forward, hands on your hips, keep your back straight. Bend your right leg at the knee and lower yourself as low as possible. This stretches the muscles in the back of your thighs and the back of your calves. To enhance the effect of the stretch, extend your right leg a little further, but keep your hands on your hips.

It is important to remember that to achieve the best results, you must repeat the set of exercises twice daily. In addition, after each exercise, walk for a short time or, taking a horizontal position, slowly raise and lower your toes. This warm-up will help consolidate the effect of the exercises.

Ultimately, doing these simple exercises will help strengthen your calf muscles and make your legs slimmer and toned. But remember that results will only be visible with regular exercise and a healthy lifestyle. In addition, to achieve maximum results, it is recommended to combine these exercises with cardio training and proper nutrition. If you start doing these exercises regularly, you will soon be able to boast of slender and toned legs, like a Victoria's Secret model.