Short and skirt season is coming up quickly and it is about the time you start thinking about your legs. Whether or not you care what other may think about your appearance, large calves catch a lot of attention.
Reducing the size of your calves is greatly affected by why they are big in the first place. If you have fat calves, you can make them smaller by lowering your calorie intake and burning more calories through exercise. If you have muscular calves, you will need to adjust your routine so that instead of bulking up, you lean out your muscle form in that area.
How to Make Fatty Calves Smaller
Reduce Calorie Intake
There're different ways on how to make calves smaller. Often, your diet and eating habits are the culprits. You need to lower your daily calorie intake to make a difference. There are several applications and programs available online for free that can help you calculate recommended calorie intake based on your activity. Adding more grains, fresh vegetables and lean protein to your diet will help.
First, find something to hold on to, a table or chair will do. Keeping your legs hip width apart, raise your heels and do a quick pulse when you reach full extension height. Do not slam your heels down, and do not allow your knees to lock. Hold for one second before coming down. Repeat 10 times for 3 sets.
Find a raised surface that is about the height of a soccer ball. Stand in front of it with your hands on your hips. Simply, kick one foot so your big toe touches the surface, pull it back and then alternate doing the same thing with your other foot. If you complete this exercise at a quick pace, you will burn calories and feel a slight burn in your calves.
By using your body weight, squats is an effective way on how to make calves smaller. Take an upright stance, keeping your feet at apart hip distance. Place your hands on your sides, bending down at your knees. Hold for 3 seconds, then come back up to a straight standing position. Do 3 sets of 15 squats.
How to Make Overly-Toned Calves Smaller
Proper Foot Placement
Train yourself to properly place your foot when exercising, no matter walking or running. You can overwork your calves if you do not step on your entire foot, but instead only step on your toes. Pay attention to the movement of your feet as you move about. Do you make your toes do all the work? Plant your foot on your heel first, naturally following with your toes. If you are not sure, have someone watch while you walk and tell you what they think.
Stay Away from Calve Resistant Exercises
When you are trying to figure out how to make calves smaller, remember to avoid exercises and activities that use resistance against your calves. These type of exercises cause the muscles in this area to grow larger, not lean out. One indication that you are doing a resistance activity will be the burn you feel in your calf muscles. Examples of activities to avoid include climbing, walking or running up hills; jumping robe as you have to support yourself with your toes; using a stair climber or climbing stairs; and any calf raises exercises.
Add Cardiovascular Exercise
Even if you don't want to lose weight, cardiovascular exercises can help you lean out your body, making your calves smaller without slimming your physique. Try doing a cardiovascular routine 3 times a week. Exercises that can reduce the size of your calves include swimming, elliptical machines, long walk on flat surfaces, exercise bike on low-resistance setting and running on flat surfaces.
Calf Stretches That Work for Both Conditions
Downward Dog Stretch
Start by getting down on your hands and knees. You want your hands on the floor, lined up below your shoulders yet slightly forward.
Bend one of your legs at the knees, keeping the other as straight as you can behind you. You will feel the stretch when you are doing it right.
Hold for 30 seconds and then switch legs. Try to repeat 3 times on each side.
Foam Roller Stretching
Start by sitting on the floor with your legs outstretched in front of you. Put the roller under your ankles.
Using your hands to support your back by placing them on the floor underneath it, raise your buttocks off the ground and push yourself downward until the roller moves up to your knees.
Complete by pushing yourself back to the original position, which will cause the roller to move back to its starting point.
Continue this activity for one minute, take a break and do again for 3 sets.
Wide Stance Stretch
Stand with your right leg stretched out in front of your body and your left leg stretched out behind you. You want to move them as far out as you can without feeling uncomfortable.
Next, bend your right knee while keep your left foot firming flat on the ground. Look forward, your torso pulled in and your back straight while doing the movements.
Hold the stretch for 15 seconds before switching the position of each leg. Alternate your legs 5 times for a total of 10 stretches.
Pilates is considered an exercise of the mind and the body. It was designed to increase your flexibility and improve your focus, not build up your strength. It is a great activity to slim out your body, including your calves.
To do Pilates, you usually use an exercise mat and different devises designed to enhance your workout. There're several different types of Pilates. However, the saw and the wall roll-down exercises are perfect for making calves smaller.