Calf Reduction Exercises
- If you are overweight, your calf size can be minimized by controlling your body weight and body fat percentage. To do so, perform regular cardiovascular exercise, such as dancing, aerobics or running. Exercise 30 to 45 minutes, at least three times per week, varying your intensity every few minutes.
Training in intervals of varying intensity has been shown to increase the effectiveness of fat burning exercise according to a 2005 study published in the Journal of Applied Physiology. Create simple intervals for yourself during exercise by timing and monitoring your session to include 3-5 minutes at a medium pace followed by a one minute burst at a fast pace. Repeat this pattern five to 10 times and end with 5 minutes at a slower pace to cool down. - Walking is an effective exercise to reduce calf size.
Powerful or weighted leg movements, such as power-lifting with heavy barbells, sprinting, or soccer, can create larger calf sizes. This kind of exercise helps fast-twitch muscle fibers, which are needed for speed and power, grow larger. However, calves are built to carry us around all day, so they have the potential to develop more of the slow-twitch muscle fibers used for endurance. If your calves are large due to bulky muscle development, focusing on endurance exercise can help slim them by converting some volume from fast-twitch muscle fibers into the "skinnier" slow-twitch type.
Walking, bicycling, long distance jogging and swimming are all forms of endurance exercise that can help reduce calf size. Aim for daily sessions of 30 to 60 minutes at a controlled, "conversational" pace. A conversational pace allows you to carry on a conversation in the midst of the exercise. If you must gasp for air, you are working too hard. If you can sing, you are not working hard enough. - This photo upload is a mistaken repeat. See previous section.
Pilates, yoga, flexibility training and ballet barre exercises are examples of activities that don't require powerful bursts of strength or the use of weights, and thus won't add mass to your calves. The stretching inherent in these methods provides a longer look for your leg muscles, so attending regular floor work classes can encourage a slimmer calf appearance. You can also derive the same type of calf reduction benefits on your own by performing the following set of three exercises, three to four times per week.
Seated Point, Flex and Circle: Sit tall on the floor with your legs straight out in front of you, hip-width apart, to perform this exercise with both feet at once. (If you can't sit tall in this position, bend up one knee toward your body and do this one foot at a time.) Point your toes away from you, then pull them in to flex at the ankles, then circle feet three times to the right followed by three times to the left. Repeat this sequence--point, flex, circle three right, circle three left-- eight times.
Garland Pose: Squat down with your feet and knees several inches apart and slightly turned out to make room for your bottom to drop down between your legs as your heels press into the floor. If your ankles are too tight or your heels won't reach the floor, put a small towel under your heels to support them. Press your palms together in front of your chest, or place your hands on the floor in front of you for balance. Lean slightly forward and hold this position for up to one minute.
Standing Calf Raise/Ballet Plie: Stand on the edge of a stair or sturdy step stool with feet together and your heels hanging down behind you. Hold on to a wall or railing for balance. Raise up to your tip toes and slowly lower back down to the original position, stretching your ankles and calves back behind you. Don't pop and drop; instead, move with smooth control. Repeat 15 times. Switch positions to turn the toes out to a small "V" and bring your heels together off the back edge. Raise and lower 15 more times in this position.
