Our calves not only help us point and flex our feet, but also support us when we stand, help us to run and jump, and allow us to move our foot and lower leg. — Filepic
In our quest to get a better looking lower body, the calves are often neglected.
Women long for tighter butts and toned thighs; men want wider chests and bulging arms.
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1) Stand with feet in parallel position, hip distance apart. Keep your stomach contracted and back erect. Slowly raise your heels until you’re on the balls of your feet. Wait for a second or two, then lower your heels. Do 15-20 repetitions. — Photos: REVATHI MURUGAPPAN/The Star
2) Turn your feet inwards and repeat exercise 1. The different position will challenge different parts of the lower leg and feet.
3) Turn your feet out and repeat exercise 1. You should start to feel the burn by now. Exercises 1 to 3 performed with straight knees work the gastrocnemius muscle.
4) To work the soleus muscle, the knees have to be bent. Sit on a chair, keep your thighs parallel to the floor, and position your feet hip distance apart and the ankles below the knees. Lift your heels off the floor, hold for a few seconds, then return them to the floor. To make the exercise more challenging, place some weights on your thighs, as shown in the photo.
5) This one is a toughie. Get into a wide squat position with feet turned out. Make sure your knees do not extend past the toes. Raise one heel off the floor without changing the angle of your knee. Do 10 repetitions for each leg. Once you get stronger, you can raise both heels at the same time. Besides exercising the soleus muscle, the thighs and butt also get a workout.
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