People focus on toning abs, hips, glutes, thighs, etc. but generally forget the calves. Losing fat around the calves area is not only aesthetically appealing but also improves lower body strength and athletic performance.
Here are 9 simple exercises to lose fat around the calves exclusively for women.
1. Lunges
In lunges, one leg is positioned forward with a bent knee and flat foot and other leg is behind. The main benefit of lunges is in warming up. You can use either dumbbells or kettlebells in hands and using barbell behind the neck or shoulders. Walking leg lunges are mainly used to reduce the fat of butts.
How to do? (By using a dumbbell)
- Firstly, hold dumbbells in both hands by the sides.
- Now attain the lunge posture by taking a step by your left leg and slowly lowering your hip so that angles between the knees of both legs become 90 degrees.
- Then stand up by taking a forward step
- Now step up with your right leg and repeat lunge.
- In this way, you can repeat the process or walk along with the room by doing lunges.
2. Hip Raise
This exercise works out the thigh and calves muscles at a higher rate. This helps to burn out internal thigh muscles. This exercise is also used in yoga and by fitness trainers.
How to do?
- Lie on the floor by facing up and your arms should be wider apart (45 degrees away from the body).
- Then bend your knees at 90 degrees and your feet should be flat on the floor.
- Then by pressing the feet down, raise your hip in the upward direction.
- Hold on this position for some time (5 seconds).
- Repeat the above steps.
3. Standing Calf Raise
This is a great exercise for the calf. It works on both muscles of the calf (the gastrocnemius and the soleus). It can be done with a dumbbell or without this too.
How to do?
- Stand on the edge of the stair. Balance with the help of banister.
- Now lift up your heel as much as possible. Hold on the third position for 3 seconds.
- Then regain the original position.
- Repeat the steps.
4. Jumping Rope
This exercise is very beneficial not only for calves but also for the whole body. This also helps to work out for forearm, thighs, and abdomen. Length of rope matters.
How to do?
- Length of rope should be according to your height. Hold the handle of rope your hands and stand on the center of the rope.
- Now measure the length of rope with reference to your height. Length of rope should be slightly lower than your armpits.
- Now stand straight by holding the handle of rope in your hands.
- Rotate your hand at 360 degrees to rotate the rope. Your elbow joint should be 45 degrees.
- Jump only to pass the rope. The jump should be not higher than 1 inch above the ground.
- Rotate and jump again and again.
5. Leg Roll
This is another effective exercise that can make you get rid of leg fat with less effort. This exercise can give you good results if you do it properly. So, here are the steps to be followed.
How to do?
- Lie on your left side first.
- Place your right arm on the floor to gain support to balance yourself.
- Now, raise your right leg.
- Imagine that your right leg is in a barrel and you have to make use of your toes to push within all that is on your right side, into the barrel.
- This way, you would be making your leg go up and down and also in circular motions and loops.
- Do around 60 of such loops or circles.
- Repeat the same with another leg too.
- This way, you’d be burning down your leg fat.
6. Seated Calf Raise
This also targets the calves. It is easy to do. It does not need any equipment.
How to do?
- Sit on a chair with a straight back and flat feet on the floor. Put weight on your thighs. You can use dumbbells for this purpose.
- Now lift your heel up and hold on this position for 3 seconds. And regain the original position.
- Repeat the same steps.
7. Squats
Exercising by doing squats to get slimmer legs is super easy. Squats are extensively useful to burn the fat from your legs. You can try various combos of squats, which yield diverse results. Follow the steps that are mentioned below to perform the squats.
How to do?
- Keep your legs wide apart. Let the distance between them be about an arm’s length.
- Now, bring your butt down, by stretching your arms in the front.
- See that the critical force is being pushed upon your legs.
- Now get back to your original position.
- Repeat this for about 30 times.
- You can combine squats with simultaneous jumps. You can also make a choice of holding weights or dumbbells in your hands while performing squats.
- This would help you reduce more fat from your legs while performing squats.
8. Step Up
This exercise is beneficial for lower legs and glutes. It is a dynamic exercise consisting blend of strength, power, and balance. This exercise targets all the main muscles of the body. You can do this with the dumbbells and barbell.
How to do? (With dumbbells)
- Stand straight on the floor by holding a dumbbell in your hands.
- Now step up onto the bench with your left leg, your arms should be straight.
- Now also step up your right leg onto the bench.
- Step down in a similar manner.
- Repeat the same process.
9. Wall Sit:
Wall sit or wall squat is a simple body-weight exercise that will test the strength and endurance of your lower body. But be warned. This exercise works a little different than the typical body weight squats since you’re holding your body in a static position for a certain period of time.
How to do?
- To start, lean against the wall with your feet hip-width apart planted firmly on the ground.
- Your feet also should be about 2 feet away from the wall. Now brace your abs and slowly slide
down the wall with your back pressed against the wall until your legs are bent at the 90-degree angle. - This angle is very crucial because if your thighs are not parallel to the ground, your leg muscles will not get a workout.
- Knees should be directly above your ankles and your back should be touching the wall at all times.
- Hold this position for 20-60 seconds.
Above are some of the basics information about calves fat and simple exercises to reduce calves fat. Hopefully, you have discovered some useful exercises for yourself. Share your thoughts with us. To Follow infohealthtips on Pinterest & Instagram. For more information, We will feedback soon.
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