How to lose weight in calves: what exercises to do to lose fat legs

A fit figure and harmonious body proportions become unattainable for many women due to too massive shins. How to lose weight in your calves is one of the most frequently asked questions. This is due to several reasons:

• the calf muscle area is included in the list of problematic ones - a significant number of people accumulate subcutaneous fat here;
• a considerable proportion of adipose tissue is concentrated in the intermuscular space, which complicates the work of reducing it with the help of massage;
• The peculiarity of the structure of the lower extremities in girls is such that the volume in this zone easily increases, the girth is often comparable to male parameters, and besides, these muscles are easy to pump.

It is not surprising that many people want to make this part of the body more graceful, this would make them look more attractive. The problem is relevant not only for those who are overweight, but also for slender representatives of the fair sex. With normal weight and a generally proportional physique, overdeveloped shins can spoil the overall impression. From the article you will learn what to do to lose weight in your calves and how to choose the right set of exercises.

Ideal parameters

It is believed that the girth in the most prominent area should correspond to the biceps on the arm. Girls with overly developed muscles often wear long skirts and trousers. This feature harms the image of well-fed women, since they look even more squat, and slender women are justifiably worried because their figure seems disproportionate. This constrains the choice of clothes: you have to give up fashionable sexy short dresses, tight trousers, and carefully choose loose jeans with cuffs.

Our additional services: Bioimpedance | Marutaka Massage | Pressotherapy | Ion-Detox

And besides, it undermines self-confidence and contributes to the development of complexes. It will not be possible to radically change the structural features of the muscles in the legs, but we know what exercises to do to make the calves significantly thinner.

It is also important to understand which areas of fitness should be abandoned due to the heavy load on the lower limbs. Many types of physical activity lead to rapid muscle growth in the lower legs. Especially those that require increased effort - running or cycling uphill and others.

For those who want to reduce volume, it is recommended to develop an individual training and nutrition plan so that the calves can lose weight, as well as the entire figure as a whole. For slender women, the solution will be a program with strength elements, which will increase the relief and mass of muscles in the arms and back, which will balance the proportions.

Comment from the clinic's nutritionist:

Losing weight in one part of the body while others remain unchanged is an impossible task. Reducing subcutaneous fat is a process that affects the entire body. To improve the condition of the problem area, you need to work comprehensively - adjust your diet, exercise regularly. In this case, you should choose exercises that do not involve intensive growth of muscle tissue. Our specialists will help you develop an optimal training program.

Features of shin shape correction with Botox

Botulinum therapy, which solves the problem of how to reduce the volume of calves quickly and effectively, involves injecting the drug into the back surface of the lower leg. In this case, the determination of injection points is strictly individual and is based on the characteristics of the muscle shape and the patient’s expectations of the final result.

The principle of operation and advantages of a non-invasive (not requiring surgery) procedure:

• the drugs Botulax, Relatox, Botox used for injections have been tested many times in medical practice;
• the drug blocks the nerve cells of the calf muscles, both from the outside and from the inside, which makes them less pronounced while maintaining functionality;
• the aesthetic and visual effect, expressed in a reduction in the volume of caviar, occurs after 3-4 weeks and lasts up to 8 months - the specific period depends on metabolism;
• due to the absence of a rehabilitation period, the patient immediately returns to normal life, subject to certain restrictions on physical activity in the first 10-15 days after administration of the drug.

Of course, all manipulations should be carried out by an experienced specialist who can accurately calculate the permissible dosage and determine the points of drug administration. When these precautions are followed, Botox injections are found to be safe and approved by the KFDA.

You can find out the price of reducing the volume of the calf muscles, learn about the procedure for performing the procedure and its features, and also make an appointment with a specialist at a medical clinic in Kashirka by calling +7 (495) 231-26-13.

Why is the calf circumference large?

There are people who have a predisposition to increase muscle volume. This is explained by heredity and a short Achilles tendon.

Anaerobic physical activity or, more simply put, strength sets leads to intensive growth. In order not to aggravate the problem of fat calves, you need to exclude the following ways to lose weight:

• sprint - running at an accelerated pace;
• jogging on inclined terrain in an upward direction, as well as simulating such a load on a treadmill;
• step aerobics, which promotes the development of lower leg muscles;
• resistance exercise bike.

These types of workouts will perfectly cope with the task of losing weight - the amount of fat in the body will rapidly decrease. But if there is a genetic predisposition to increased muscle growth, then with a high probability they will increase from the listed activities.

Also contributing to an increase in volume:

• the habit of sitting with crossed legs (one on top of the other) - in this case, blood circulation is disrupted, which causes venous stagnation, sagging, and accumulation of fatty deposits;
• Regular wearing of high-heeled shoes leads to a state where the heel is raised and the calf muscle experiences an increased load, causing the muscle tissue to grow.

The temptation to visually make your body slimmer with stilettos is very great. Limbs look longer, posture automatically improves, and the whole figure is transformed. And the question of how to lose weight in thighs and calves becomes irrelevant.

But it is important to understand that frequent use of heels has a negative impact on health, since these shoes redistribute pressure on the areas of the foot. Now the heel is almost not involved in maintaining balance (which contradicts its anatomical purpose), all the weight falls on the toes. This has a bad effect on the foot, deforms it and contributes to the development of various pathologies. There is also a high likelihood of Achilles tendon contraction due to wearing fancy shoes, which makes the muscle position lower, which means it looks bulkier.

And besides, in the long term, the heel creates the conditions for the calves of the legs to grow larger and not thinner; before and after prolonged use of such shoes, the changes are striking.

What workouts aren't right for you?

Regular exercise not only strengthens your muscles, but also promotes their growth. As a result of an incorrectly designed program, the problem of fat calves can only be aggravated. Therefore, you should not rely on strength training with heavy weights. Excessive emphasis on legs in training will also lead to the opposite effect. To balance the proportions, train your upper body hard, and for your lower body, perform functional exercises for a high number of repetitions.

So, what exercises should you avoid doing so as not to enlarge your calves:

• Calf raises with a barbell or dumbbells;
• Stepping onto a platform with weights;
• Squats and lunges with heavy weights;
• Exercises on an orbit track and an exercise bike with high resistance;
• Speed ​​running for short distances.

Now you know which exercises to lose weight in your calves should be done regularly, and which ones you should avoid. You can find out more at the Multisport fitness club, where real professionals work who will help you achieve your sports goals. Come to us or sign up for classes by phone, we are waiting for you any day of the week!

Find out more about our weight loss programs:

There is an opinion that the only way to make your legs more graceful is a long-term state of rest. But choosing a fitness area where the lower limbs are minimally involved will not help make them narrower. Most likely, they will retain their previous shape. When asked what you need to do to lose weight in your calves, the answer is: give the right load. Our clinic professionals will create the optimal training program to achieve your goals.

Nutritionist's comment:

Before you start fighting obesity, you need to make sure that it is not swelling. This condition can be triggered by health problems - improper functioning of the kidneys, cardiovascular organs and other reasons. Our clinic’s specialists will help you correctly assess the state of your health, select a reasonable strategy - diet and the necessary set of physical activities to allow your calves to quickly lose weight.

Cardio

Choose aerobic activity, that is, one that does not require additional effort or overcoming resistance. One session should last 30-40 minutes. The list of activities that are the most promising includes:

• swimming - allows you to work out all muscle groups, promotes rapid weight loss, and also improves blood circulation;
• elliptical trainer;
• cycling on flat terrain (no slope), as well as an exercise bike;
• Burpee is a unique exercise that solves many problems and also answers the question of how to lose weight in calves, thighs and ankles;
• jumping rope - you should land not on your entire foot, but on your toes, keep your back straight, rotational movements are made only through the work of your hands;
• walking with a change of pace;
• long jogging - fibers of such a structure work, which are characterized by a low frequency of contractions, this means a slight increase with prolonged loads;
• plank - a static position is not intended for gaining muscle mass, but it has a beneficial effect on the condition of the body - it increases endurance, improves relief, burns fat.

Many of the listed types of physical activity do not require much effort to organize the training process. You can walk, jump rope, ride a bike at any convenient time at a comfortable pace. But before starting classes, it is important to draw up a training program. Their regularity and optimal frequency are important factors in the question of how to lose weight in your calves in a short time.

The most effective exercises:

• pistol - in a standing position, bend your left limb, work your right foot (rise on your toes, then lower on your heel), then change sides;
• to work the inner surface of the shin, stand straight, legs slightly apart, toes pointing outward, hands placed on the waist - you need to stand on tiptoes and lower yourself;
• for the outside they do the same, but the feet are directed inward;

Weighted heel lifts - back straight, hands holding dumbbells.

Read also:  How to perform push-ups for weight loss with minimal stress on the joints, but effectively

Stretching

Athletes who practice yoga or gymnastics invariably demonstrate grace in all parts of the body. This is due to the fact that enough attention is paid to complexes to increase flexibility.

Advice from the clinic's nutritionist:

How can girls lose weight in their calves and legs without pumping them up? This request can be satisfied by muscle stretching exercises. You should start doing them only after a good warm-up. Otherwise, the risk of injury increases. Take the time to do a few sets of burpees, jump ropes, and heel raises before starting to stretch.

Lunges, bends and splits will be the optimal final elements of the workout. Such a final will be useful not only for improving the shape of the legs, but will also reduce the risk of soreness and relieve excess muscle tension.

Top 7 exercises for calf muscles

Exercises for the calf muscles for women at home are selected in such a way as to sufficiently work out exactly that muscle group that gives the legs a relief outline. This can only be achieved through regular physical activity that targets the problem area.

The recommended complex consists of exercises that most effectively work the muscles, help lose weight in the lower leg and form slender legs at home:

1. Calf raise;
2. Rolling from toes to heels;
3. Walking on your heels;
4. Raising your toes while sitting on a chair;
5. Squats with a load;
6. Pistol.
7. Jumping rope;

You can perform this set of exercises every other day. Warm up before doing it. It is recommended to include exercises such as:

• Active jumps;
• Lunges;
• “Bicycle” in a lying position or “Scissors”;
• Rotate the foot clockwise and counterclockwise;

Also, to warm up, you can simply massage your calves with active movements. Well, you can complete the workout with static exercises, for example, the “Chair” exercise.

Calf raise

This is a great stretch for the calf muscles. It is recommended to start the complex with it.

1. We stand facing the wall close and lean on it with our hands at chest level. We step back from the wall one and a half steps without lifting our hands.
2. We rise and fall on our toes, transferring our body weight to them. The body should form a straight line.
3. If you round your back and lower your head, the load on your calf muscles will be minimal.

We perform ten times in three to four approaches.

Another excellent method for burning fat from a problem area is walking up the stairs . An alternative could be “Stepping onto the platform”, which has 3 types of execution.

Rolling from toes to heels

The muscles of the lower leg and foot work.

1. We stand straight, shoulders straightened. We place our feet shoulder width apart.
2. We rise on our toes and roll onto our heels as much as possible, lifting our toes off the floor.
3. We try to keep the body straight and maintain balance.

We perform ten times in three to four approaches. We increase the number of exercises with each workout and bring it to seventy.

Walking on your heels

The muscles of the lower leg, thighs and buttocks work.

A useful and effective exercise that can be done several times a day. It will help make your calves and thighs slender and your gait easy.

1. Stand on your heels, raise your toes as high as possible.
2. We walk on our heels in small steps, keep our body straight, and don’t lower our head.

To begin with, you can do three sets of ten steps. Gradually increase to ninety steps.

Seated calf raise with weights

The soleus muscle gets a good workout. The muscles of the buttocks and thighs work.

1. We sit on a chair, our back is straight, we form a right angle at the hip and knee joints .
2. We lift the heels and toes off the floor one by one, rolling the foot with maximum amplitude.

We do the exercise at a slow pace for ten exercises - three approaches.

It is recommended to use a weight that must be placed on your knees. For example, dumbbells or several one and a half liter bottles of water, fastened together with tape. To begin, take three bottles. In subsequent workouts, we increase the load, gradually attaching one bottle at a time with tape.

Squats with dumbbells

Squats are a great way to work the area we need. There are as many as 7 types of different squats. How to pump up a girl’s calves even more effectively? Squat with weights. The main load goes to the soleus and calf muscles. You cannot enlarge your calves without developing your soleus muscle.

Therefore, be sure to use this exercise in order to work out the lower leg muscles well and give them relief.

1. Take dumbbells in your hands.
2. Start squatting with a straight back until your knees form a right angle.
3. Hands with dumbbells move from the hip joint to the knee joint and back.

Also check out the effective 30-day squat routine.
Carefully! The buttocks should not be lowered too low, otherwise the main load will go to the knee joint, which can create a risk of injury. Also, the emphasis of the load will be shifted from the lower leg to the gluteal muscles.

Pistol Squats

The main load falls on the gluteal, calf and soleus muscles.

We perform squats first on one leg, then on the other. If you haven’t done physical exercise for a long time, then you won’t be able to do it the first time, but with subsequent training you can successfully master the “pistol.” To do this, it will be necessary to work out the leg muscles well, using exercises for all muscle groups of the lower extremities.

Watch the video for more details:
Caution! When performing the exercise, there is a very large load on the knee joint! Exercise of a high level of difficulty. Included in the training program of professional athletes.

Jumping rope

Gives a good workout of the main muscle groups and helps to lose weight of the calf muscles in women and reduce the appearance of thighs. The main load goes to the lower leg muscles. We train the cardiovascular system, increase the overall tone of the body, and improve metabolism!

What you need to do to lose weight in your calves - popular exercises

• Pressing the body to the lower limb - stand firmly on your knees, straighten one of them, tilt your body towards it, trying to press yourself. Stay in this position for 15-30 seconds.
• A yoga asana called “downward-facing dog”, complemented by raising yourself on your toes.
• Lunge - you need to move your body forward, arms extended upward in its direction, heel pressed to the floor. This stretches the Achilles tendon, buttock, and calf muscle.
• Tilt to the shin - stand straight, feet shoulder-width apart, lean forward with a straight back, clasping your leg, try to press your head to each knee in turn.

If you avoid too intense activities, then stretching will be the best way to achieve your goal. Not only can it reduce girth, but it also has a beneficial effect on the shape of body parts.

Burning excess fat in the lower leg area

Removing the calves on the legs like folds on the stomach or riding breeches will not work, since the lower leg rarely accumulates fat, and its shape is determined by the calf muscle. An increase in the fat layer occurs, especially in winter, but with regular walking, the calves regain their slender state quite easily. Thus, regular aerobic physical activity helps to remove fat - walking long distances will be ideal for any level of fitness.

Losing fat on your legs and calves in a week is real, but difficult. Working for speed involves increasing the intensity of the load - using jumps. Of course, fat will burn, and leg muscles will strengthen in response to tension in them. Since a person uses a muscle often, the body receives a signal - it needs to be grown.

A set of exercises will help you quickly burn fat and avoid getting too inflated calves if it combines three types of loads:

• power multi-repetition;
• cardio;
• stretching.

Each exercise is performed for a minute without a break. First, we perform calf raises without using dumbbells. Then we jump from side to side, you can pause if your breathing becomes difficult.

We perform side jumps in the “skater” style - we jump from foot to foot, tilting the body and moving the bent leg back.

At the fourth minute, we get into the plie position - with our feet wider than our shoulders, squat down and begin to lift our heels off the floor one by one.

Fifth minute - stretching against the wall: we put one leg back, rest our hands on the wall and lean forward, bending our left leg at the knee, and touching the floor with our right heel - 30 seconds for each leg.

Sixth minute – bent over stretch: put one leg forward on the heel, bend your body forward, keeping your back straight, and pull your toes towards you.

Massage

The help of a professional massage therapist is invaluable when it comes to increasing skin turgor, eliminating cellulite, and improving blood circulation. The procedure is unique: it not only leads to the desired result, but also promotes a good mood and gives a lot of pleasure.

If you are interested in how you can quickly lose weight in your calves (in a few weeks), feel free to include massage in your program, and you won’t have to wait long to improve your shape.

The best time is after finishing your workout and showering. The procedure, performed by a professional, improves blood circulation, ensures immediate removal of metabolic products, accelerates recovery, and relieves fatigue.

Special creams and essential oils with a warming effect help improve the effect. After consultation with a specialist, you can use both self-massage and auxiliary means at home to lose weight in your calves. The influence should be directed from bottom to top.

A healthy diet is an essential condition

Fit and slim are impossible if you neglect the rules of dietary nutrition. There is no point in doing grueling sets in the gym, cycling long distances or stretching for 2 hours every day if your menu is dominated by unhealthy foods. These include baked goods, fatty desserts, fried meat and fish products, sweet drinks, burgers with mayonnaise and ketchup.

To lose weight in your calves (this also applies to any other parts of the body), you must adhere to the principles of proper nutrition. Namely:

• eat more fresh vegetables and fruits;
• choose bread made from whole grain flour, without yeast;
• avoid salty and smoked foods, as they negatively affect digestion and also retain water in the body;
• eat in small portions and often - 5-6 times a day;
• maintain a drinking regime; you cannot reduce water consumption due to a tendency to edema; it is needed to remove toxins and metabolic processes.

Look at the Gratitude of our clients and Success Stories - View
Careful attention to your diet and choosing the right areas of physical activity will help you make your body beautiful, strong and proportionate. Seek help from specialists, and you can achieve the desired figure by training according to an individually designed program.