A Quick Week Challenge To Lose Calves Fat


While there’s no such thing as a rapid spot treatment that can specifically target your legs, what you can do is develop a routine that gets rid of overall excess body fat. Choose exercises that help to tone your leg muscles, and you’ll look and feel healthier. Make a few changes to your workout, diet, and lifestyle, and you can get slim calves. Do the moves below for the best results.

Standing Calf Raises

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Stand with your feet shoulder-width apart, chest out, and shoulders rolled back. Place your hands on your waist and look ahead. Raise both the heels and balance your body on the balls of your feet. Hold this pose for a second, and then lower your heels to the floor. Repeat this quickly to feel your calves burn and melt some fat. Do 3 sets of 25 reps.

Seated Calf Raises With Weights

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Hold a dumbbell in each hand and sit on a stool or chair. Place your feet flat on the floor, and the handles of the dumbbells on your thighs, just above your knees. Point your elbows slightly out, keep your spine straight, and legs shoulder-width apart, and look straight. Keeping the balls of your feet on the floor, raise your heels. Hold this pose for a second, and then lower the heels to the floor. Do 3 sets of 20 reps.

Weighted Sumo Squat With Calf Raise

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Hold a dumbbell with both hands. Stand straight with your legs wider than shoulder-width apart. Turn your feet out, keep your back straight, roll your shoulders back, put your chest out, and look straight. Flex both the knees and lower your torso until your hips are almost in line with your thighs.

Hold this pose for a moment and then slowly raise your body. Right before your legs are straight, raise your heels. Place the heels down and flex both your knees and get down to a sumo squat. Do 3 sets of 12 reps.

Skater Hops

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Stand straight with your legs together. Bend both your knees slightly and lift your right foot off the floor. Bend your right knee fully so that the shin and thigh are at 90 degrees to each other. Lean forward slightly and get into a “runner stance” (as shown in the image).

Hop on your left leg and land on your right foot so that the legs are wider than shoulder-width apart. Lift your left foot off the floor simultaneously. Flex your left knee fully so that your shin and thigh are at 90 degrees with each other. Hop on your right leg and land on your left foot. Do 3 sets of 12 reps.

Stair Climbing

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You can do this on the stairs at home or work or at the gym on a StairMaster machine. Warm-up by spot jogging and doing a few warm-up stretches. Climb up and go down the stairs at a moderate pace. Use your toes instead of the entire feet so that you can work on your calves. Increase your running speed gradually with time and practice. Do 2 sets of 3 reps.

Single-Leg Squats

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Stand straight with your legs hip-width apart. Lift your right leg off the floor in front of you, raise both your arms in front of you, at the shoulder level, and with the palms facing down. This is the starting position. Bend your left knee and get into a sitting posture.

Keep your right foot flexed. Hold this pose for a moment and then straighten your left leg and get back to the starting position. After you complete 10 reps, switch legs and repeat the same. Do 2 sets of 10 reps.

You need a combination of activity-enhancing movements, improving eating habits and training your body with movements to increase strength, in order to be able to burn excess fat throughout your body. Those activities will at the same time find ways to shrink your thighs and calves to the desired shape.


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