Exercises to reduce calf muscles. How to reduce the size of the calf muscles: exercises for weight loss and stretching

Every girl strives to be even slimmer than she is. But what about those girls who have thick calves on their legs, which leads to various problems?: You cannot wear a miniskirt, jeans, etc. Therefore, there is always something to strive for and achieve even more than has been achieved. In this material we will look at how you can reduce the calf muscles of your legs at home and what you will need for this.

Why do calves get fat?

Calves are muscles that take an active part in human walking. But why, these calves increase in size in girls, thereby reducing the attractiveness of their legs. The reasons for this may be the following:


You can get rid of swelling using the following methods:

  • An examination by a doctor who will help you understand the cause of swelling and tell you how to make your calves thinner. Often the cause of swelling in the legs is various diseases: diabetes, kidney and heart problems.
  • After finding out the cause, you can begin ways to combat swelling. To do this, first of all, you should follow a diet that excludes the consumption of fatty, fried and salty foods.
  • You can get rid of edema by taking diuretics, which remove excess fluid from the body.

How to reduce the calves of obese women? You can combat this by playing sports. The first gymnastic exercises that help quickly get rid of fatty layers on the calves are: running, swimming, walking and jumping. But in this case, it is recommended to load not only the legs, but the entire body as a whole, so as not to disturb the shape of the body.

If you have been so fond of sports since childhood that your legs have become like a man’s, then now bringing your calves into normal shape will be more problematic than with the first two options. After all, the process of reducing the volume of calves will be long and quite complex. Only one thing can be noted: with such an increase in calves, you can be sure of the absence of various kinds of ailments (swelling or fat deposits).

So how to reduce calves on the legs of “athletes”? Bringing trained calf muscles back to normal is quite difficult, but possible. The first thing you need to do is to give up heavy training and various types of stress on your legs. It is also important to review your usual diet and exclude protein foods that promote muscle growth. You should give preference to fruits and vegetables, which will help control body weight and correct your figure.

Important ! To reduce the volume of pumped-up calf muscles, women should give preference to active muscle stretching exercises.

What needs to be excluded from everyday life

To remove voluminous calves on the legs, women should follow some rules and points. These moments include:

  1. Get rid of shoes that restrict your every step. Tight, uncomfortable and small shoes and clothes should not be worn.
  2. Do not drink water at night. Since during a night's rest, water causes swelling in people prone to this phenomenon.
  3. It is forbidden to sit on a chair with your legs tucked under the seat. This position is incorrect and leads to impaired blood circulation. As a consequence, impaired blood flow in the body leads to an increase in the volume of the calves.
  4. It is necessary to eliminate long walks from your daily life if the reason for enlarged calves is their training.
  5. Strictly exclude fatty, salty, smoked and fried foods from your diet.
  6. It is also necessary to reduce cycling, since pedaling leads to muscle development, and therefore enlargement of the legs.

Therefore, before you begin to bring your legs back to normal, you should find out the reason for their enlargement.

Calf stretch: exercises

Calf stretching is the first way to solve the problem of ugly legs in women at home. Therefore, if you decide to make your legs slender and remove bulky calves, then you should start with stretching.

To do this, you should perform the following exercises to stretch the calf muscles::

  1. To begin with, do a light warm-up of the legs, which allows you to avoid many injuries. Warm-up includes squats for 2-3 minutes.
  2. After warming up, we begin light exercises aimed at stretching the muscles. To do this, you will need to take a stable stance and stretch up as much as possible, and then lower yourself to the floor. During the exercise, it is important to take your time, control your breathing and do everything correctly. When performing this type of exercise, you should feel your calf muscles.
  3. The exercise is more difficult, which involves taking a stand on one leg. The other leg should be clasped with your hand. Now the raised leg must be straightened in front of you so that a right angle is formed between them. The calf stretch is carried out similarly on the second leg.
  4. The exercises are carried out slowly, without haste, and at the same time be sure to take breaks between procedures. These exercises may seem difficult the first time, but repeating them daily is the key to success.
  5. The last exercise you can do is walk on your toes. At the same time, it is important not to walk on your toes, but to reach towards the top as much as possible.

After starting such a set of exercises, it is necessary to control the frequency of the procedures and the load. To do this, you can even start a journal in which to record all useful information.

Pumped calves: what to do

If you have pumped calves, then it is important to pay attention to the following set of exercises:

  1. Place the leg on the full foot. The most effective way to reduce the size of pumped-up calves is to stand on your full foot while walking. In this case, you should not only stand on your full foot while walking, but also while running or performing other exercises.
  2. Do not perform exercises that involve developing the calf muscles. After all, in this case, the calves will not decrease in any way, but will only increase. Therefore, avoid the following types of exercises:
    — jumping rope;
    - climbing stairs;
    - sprinting.
  3. It is necessary to engage in exercises that will contribute to a positive effect on the cardiac system. These types of techniques will not only reduce the calf muscles, but also get rid of extra pounds. In this case, the following exercises are performed:- swimming;
    - long distance running;
    - exercise on a bicycle or exercise bike.


Here is another set of exercises with which you can remove bulky calves on your legs:

  1. To begin, you should stand in a stance with your feet shoulder-width apart. After this, you need to slowly rise up on your toes and also lower down.
  2. A pose in which one leg is raised up, and the other one should be raised on its toes and lowered.
  3. You should stand on the threshold in the room with your toes, and your heels should hang from it. After this, you lift up onto your toes and return to the starting position.
  4. In a lying position, you need to bend your knees. The exercise begins by raising your legs up and straightening them. In this case, the toes must be pulled up.

This small set of exercises allows you to give your calves a beautiful shape and your legs femininity and uniqueness at home.

Optimal loads: what to pay attention to

Of course, reducing the volume of calves is not complete without an integrated approach to solving this problem. The complex includes not only physical activity, but also proper nutrition or dieting.

Let's consider what loads should be used when performing these exercises.

  1. The duration of anaerobic exercise should not be too long. The optimal time for performing procedures should not exceed 30-40 minutes. In this case, the set of exercises should be varied: from simple calf stretches to going down or up the stairs. But let’s not forget that it all depends on the reason for the enlargement of the calves.
  2. Water aerobics is exercise in water that has a positive effect not only on the calves, but also on most human muscles. Therefore, water exercises are an integral part of the complex, with the help of which a woman tries to make her legs more beautiful and slimmer. The duration of water aerobics classes should be from 20 to 30 minutes, several times a week.
  3. Step aerobics. Another equally important method to make your legs slimmer is by reducing the volume of your calves.

Important ! Women should also know that it is impossible to increase the volume of their calves by performing the specified set of exercises, but it is possible to make their legs slim and attractive.

Conclusion

To summarize, it should be noted that it is possible to reduce the calves on your legs, but you need to work on yourself. After all, as you know, nothing is given for nothing. To achieve something, you need to work long and fruitfully, and in order to work like that, you need to have the desire and desire for the best. And never stop halfway without achieving your goal - this is only another reason for grief.

Full calves are often found even in slender and athletic girls. To prevent and eliminate fat deposits, it is recommended to switch to special exercises. You will also need regular stretching and a proper diet. Wraps and massage will also help.

Full, voluminous calves are often a consequence of genetic predisposition and body type. Often this part of the legs increases in size due to poor nutrition and lack of physical activity. Sometimes an increase in the calf muscles is associated with edema due to fluid retention in the body and vascular diseases.

The muscle mass of the calves is often loose and unexpressed. To reduce their volume, it is necessary to load the calves locally. Excessively full calves are due to excess weight, uneven weight loss, because... fatty tissue is distributed disproportionately throughout the body. It is difficult to remove swelling or excess deposits in a specific place; complex measures are required: diet, exercise, massage, drinking regimen.

According to reviews from women, effective methods for reducing calves are stretching, drainage massage, fat-burning wraps and diet. If you have diseases of the blood vessels of the legs, you should consult a doctor, get the doctor’s recommendations, and carry out the necessary treatment.

Exercises to reduce calves

Squats without additional weight will help you reduce fat calves. The exercise is performed 20 times on the entire foot, the next 20 times on the toes. It is not recommended to do deep squats. The following exercises will help you get rid of fat calves:

  • Walking up the stairs. Give it at least 10 minutes a day.
  • Lifting on your toes. Place a chair with the backrest in front. Starting position: standing, arms relaxed, on the back of a chair. Slowly rise on your toes, fix the position, and lower yourself. Repeat 3 sets of 20 times.
  • Walking on tiptoes. At home, walk on your toes for at least 15 minutes/day.
  • Jumping rope. Daily intensive exercises with a skipping rope for 20 minutes will correct your figure and reduce the size of your calves.

Massage

Regular calf massage will help release congestion, which will reduce the volume. It is used not as an independent measure, but to increase the effectiveness of stretching, proper nutrition and exercise. To obtain the desired result, you should undergo at least 9-10 sessions.

The direction of smooth, leisurely massage movements is from the feet to the knee. Before the session, you must use massage oil. The procedure is performed like this:

  1. The massage begins with light stroking of the calf muscles for 3-4 minutes from bottom to top.
  2. They move on to kneading the muscles, grabbing them one by one with their hands, stretching and relieving tension.
  3. Start the drainage movement: grab the ankle with both hands and pull it upward with tension. Repeat 3-4 times.
  4. Finish the treatment by stroking for 2-3 minutes.

Wraps

To reduce the volume of calves, wraps are used. Such procedures are recommended to be carried out in the evening for complete muscle relaxation. Before wrapping, you should take a warm shower/bath, cleansing the skin and opening the pores. Afterwards you need to apply the composition in a layer of medium thickness. For wrapping, cling film is used, with a towel on top. Leave for 30–60 minutes, rinse, apply any moisturizer to the skin.

Wraps accelerate metabolic processes, stimulate the removal of excess fluid from the body, and accelerate the breakdown of fat deposits. To reduce the volume of calves at home, you can prepare the following compositions:

  • Mustard-honey. Mix 2 tbsp. l. mustard powder with 2-3 tbsp. l. water. Enter 3 tbsp. l. honey, 1 tbsp. l. vegetable oil.
  • Honey-sea. Steam 2 tbsp. l. honey, mix with 2 tbsp. sea ​​salt. The composition is not recommended to be used more than once a week.
  • Honey-butter. Mix 2 tbsp. honey, 1 tbsp. olive oil and 1 tsp. grape seed oil. Before use, warm up using a water bath.

Before starting stretching and flexibility exercises, you should warm up. To warm up your muscles, walk or jump for 10–15 minutes. Calf stretch order:

  • Stand facing a wall, step back with one leg, lock your heel and roll your body weight forward. Hold the position for 30–40 seconds. Repeat 2 sets 5 times.
  • Sit on the floor, stretch your legs, bend over and straighten your back, lean on your hands behind you, hold the pose for 20-30 seconds. Repeat 2 sets 3 times.
  • The starting position is the same. Pull your socks towards you and try to grab them with your hands. Fix your body position for 40 seconds. Repeat 2 sets 3-4 times.
  • Stand on the floor with your feet together. Bend down as far as possible. Hold the pose for 30 seconds. Repeat 2 sets 3-4 times.

Changing dietary principles

A balanced diet helps make your lower legs slimmer and more graceful. Drying the calf muscles is based on the following nutritional principles:

  1. Divide your daily diet into 5-6 meals. This will speed up your metabolism and reduce the intensity of hunger pangs. Portions should be small (200-300 g).
  2. You should eat food two hours before training and no earlier than 40 minutes after training.
  3. Remove sweets, fast food, fatty and fried foods, sweet juices, and carbonated drinks from your diet.
  4. The average daily calorie content should not exceed 1600-1700 kcal.
  5. The diet should be dominated by plant and animal proteins, complex carbohydrates, and vegetable fats.

Properly selected exercises for losing weight in the calf muscles and a balanced diet will help give you relief and remove fat deposits. To reduce the volume of the lower legs, it is recommended to follow some recommendations:

  • take regular breaks from training;
  • After exercise, stretch;
  • start your workout with a warm-up;
  • do not wear high-heeled shoes;
  • step on your foot correctly when walking: the weight should move from heel to toe.

Video

Full, round calves are not in trend now, so girls strive for graceful, toned ankles. If voluminous calves have become a real problem, do not wait until the complex grows out of it, look for options to reduce them. First, you need to objectively look at the condition of your ankles and understand the reasons for their volume.

How to make your calves smaller: why are your calves full?

The cause of voluminous calves may be a genetic predisposition, a hypersthenic physique, with a dense, stocky figure. If this is the case, losing weight on your calves will require more time and persistence. Enlarged calf muscles may be associated with leg swelling caused by fluid retention or varicose veins. In this case, the legs get tired, and in the evening they feel heaviness and burning. The muscle mass of the legs in such cases is loose and not expressed. Excessively thick calves are a result of excess weight and uneven weight loss. The body both loses weight and gains weight disproportionately. When losing weight, volumes primarily disappear from the neck, arms and chest. And problem areas retain their roundness, despite diets. Long-term, persistent strength training can also give your calves volume and definition.

How to reduce calf size

If the fullness of the calves is associated with fluid retention, it is necessary to limit the consumption of salt, pickled and smoked foods. All this can lead to swelling of the legs and provoke vascular diseases. You can get rid of excess weight and fat legs by reviewing your diet. It is best to turn to a balanced diet, so you can achieve excellent results and maintain health. To do this, you need to include fresh vegetables and fruits and low-fat dairy products in your diet. You shouldn’t worry that the weight will come off slowly, the main thing is that it doesn’t come back quickly. At the same time, you need to adjust your drinking regime and move more.

To reduce calves on the legs after losing weight, it is recommended to perform special sets of exercises. At the same time, it is good to do several exercises to stretch the muscles, then they will become elastic and toned. Calves are very strong and resilient muscles; they help us move around all day, almost without getting tired. That is why they are difficult to correct. To change their form, training must be systematic, 2-3 times a week. Calf muscles that have become bulky as a result of exercise can be tightened by regularly stretching this area.

Stretching exercises to reduce calves

  1. Sit on the floor. Bend forward, touching your fingers to your toes. Pull your heels away from you and your toes toward you. It will seem difficult at first, but gradually your flexibility will increase and you will be able to perform the exercise with ease. Stretching is carried out at a smooth pace. Hold the pose of maximum tension for a few seconds. Repeat the stretch 3 times. This exercise must be performed on each leg separately. The starting position is the same, spread your legs in different directions.
  2. Standing straight, lunge forward with your left foot. Bend it at the knee. The foot of the right leg is pressed tightly to the floor, stretching occurs due to its muscles. Hold the position for a few seconds. Using the same technique, perform the exercise with a lunge of the right leg. Repeat 3-5 times with each leg.
  3. Stand facing the wall at arm's length. Place your feet shoulder-width apart, do not raise your heels. Bend your body towards the wall, leaning on it first with your palms, then with your forearms, and finally with your shoulders. Feel the stretch in the muscles above the heel. Perform 3-5 times.
  4. Basic yoga pose: Downward Facing Dog. Starting position: stand on all fours. Slowly straighten your knees, lifting your torso. Leave your legs slightly bent at the knees, feet resting on your toes, face directed towards the floor. Do not lift your heels high from the floor, this is when the calf muscles are stretched. Stay in this pose for several seconds. Repeat 3-5 times.
  5. There are other exercises in the yoga system for stretching the calf muscles, so include them in your morning exercises and make your legs graceful. If you inherited fat calves, you can combat this by doing yoga. It is better to master yoga techniques from a professional instructor; if this is not possible, use video lessons.
  6. Pilates helps you stretch your muscles and lose weight at the same time. This is a muscle stretching technique based on static exercises.

Exercises to reduce fat calves

If you are concerned about the problem: how to reduce fat calves, do squats, this is a very simple and effective remedy. Squats performed systematically will significantly reduce the size of your calves if done correctly:

  • do not use additional weight, this can lead to enlargement of the calf muscles;
  • perform one half of the squats while standing on your entire foot, and the second half on your toes;
  • do not do very deep squats, a half squat is quite enough.
  1. Stand up straight, straighten your shoulders. Perform 30-40 squats at a slow pace, fixing the position for a few seconds in a squat.
  2. The next version of squats: feet shoulder-width apart, toes pointing inward. Perform shallow squats 20-30 times.
  3. You can reduce your calf size by walking on tiptoes. Try to walk on your toes more at home, at the same time you can improve your posture and feel like a princess.
  4. Rising on tiptoes. Place a chair with a back in front of you, put your hands on the back. Rise onto your tiptoes slowly, holding in the highest position for 2-3 seconds. Gradually lower your entire foot. Perform 30-40 times.
  5. Walking up the stairs will help burn fat deposits in the calf area by activating metabolic processes in this area. To do this, walk up the stairs every day for 10-15 minutes.
  6. Jumping rope will help make your legs slender. This is a great activity for both the legs and the cardiovascular system. Intense exercises with a skipping rope for 10 minutes will correct your silhouette and reduce the size of the calf muscles. When starting this simple exercise, be careful not to overdo it. Start with a few minutes, this will help avoid pain. Then you can increase the training time. In subsequent workouts, add jumps on each leg in turn.

How to quickly reduce calves

If you urgently need to reduce your calves, you can resort to the help of clothes and shoes. Some rules should be followed so that the calves visually appear less voluminous:

  1. You cannot wear short trousers or breeches. When choosing trousers, give preference to models with flares from the knee.
  2. Black and brown rough-shaped boots and sandals with ankle straps visually weigh down the foot. A high heel of medium thickness will suit you.
  3. Create an emphasis on the waist. Choose fitted shirts, jackets and blouses. Wear pants and skirts with a belt or belt.
  4. Choose elegant, catchy items and accessories: scarves, hats, jewelry. All this will create your uniqueness and make a minor flaw known only to you invisible.

How to reduce calves at home

Massage for calf muscles

A foot massage will help relieve congestion in the ankles, which will visually shrink your calves. It is not the only solution to fatty legs; it is best used in combination with stretching and exercise. To achieve rapid reduction in calves, you need to contact a massage specialist; after 6-10 sessions you are guaranteed to feel lightness in your gait. But you can also perform a light lymphatic drainage massage yourself at home. To do this, you will need 2 chairs, you need to sit on one, and put your foot on the second. The direction of the massage is from the feet to the knee, movements should be leisurely and smooth. Before the procedure, apply massage oil to the skin.

  1. The massage begins with stroking the calf muscles for 2-3 minutes in the direction from the foot to the knee.
  2. Then move on to kneading the muscles, grasping them with your hands one at a time, stretching and relieving tension.
  3. Perform a drainage movement; to do this, grab your leg with both hands by the ankle and move it with tension towards the knee. Do this movement 3-4 times.
  4. Finish the massage by stroking for 2-3 minutes.

Wraps for slimming calves

Wraps are used to reduce calves. It is better to carry out these procedures in the evening, before bedtime, in order to calmly relax and lie down. Before doing this, it is recommended to take a shower or bath to clean and warm the skin. Then apply the pre-prepared mixture to the calves, wrap the problem areas with cling film, trying to do this as thoroughly as possible. The procedure time is 40-60 minutes. Afterwards, rinse off the composition with warm water and apply nourishing cream to the skin.

Wraps improve metabolic processes in muscles and skin, increase blood circulation, accelerating the burning of fat reserves.

  1. Mustard-honey wrap. 2 tbsp. l. dilute mustard powder with 2-3 tbsp. l. warm water, stir. Add 3 tbsp. l. honey If you are afraid of a strong burning sensation, soften the effect by adding 1 tbsp. l. vegetable oil. The action time of the composition is 30-40 minutes, then remove the mixture with warm water.
  2. Honey and sea salt wrap. Heat 3 tbsp in a water bath. l. honey, add 1 tbsp. l. finely ground sea salt. Sea salt can be replaced with regular table salt. This composition perfectly draws out toxins and excess moisture, significantly reducing the volume of the calf muscles. It is recommended to use no more than once a week.
  3. Honey-oil wrap. To 3 tbsp. l. honey add 1 tbsp. l. olive oil, stir. Then everything is done in the usual way. Such wraps perfectly tighten the skin, make it well-groomed and smooth.

The most radical way to reduce fat calves is liposuction. Here only the woman herself can decide how much surgical intervention she needs. If your legs are not losing weight after all the measures taken, turn your energy in a different direction. Emphasize the advantages of your figure; you probably have a stunning waist or luxurious breasts. So make it your dignity!

Exercises for losing weight of the calf muscles. Video

Thick and pumped calves are a problem for many girls, as they spoil the silhouette of their legs and cause additional difficulties when buying shoes and clothes. Many female representatives begin to develop complexes against this background, so they ask themselves: how to reduce calves on their legs? There are many different ways and exercises you can use to reduce the size of your calf muscles. Today we will tell you about the most effective of them.

Before you start exercising and exhausting yourself with diets, you need to find out who the main “culprits” for thick calves are? Typically, fullness of the calf muscles occurs due to bulky muscles or an excessive layer of subcutaneous fat. This may be genetic. In this case, reducing the muscles in your calves will be a difficult task. The best option is to avoid exercise that causes your calves to grow.

If fat deposits are to blame, then you need to change your diet, go on a strict diet and perform special exercises. First of all, it is running, swimming, walking up stairs. Then perfect legs will no longer be a dream, but will become a reality.

But if you are actively involved in sports and dancing, then you may have strained calf muscles. In this case, you need to do everything possible so that your legs do not experience heavy loads. Perform leg stretching, this helps to stretch and visually reduce the leg muscles. In addition, a strict diet is required, which consists of limiting protein, sweet and fatty foods. Your diet should consist mainly of fruits and vegetables.

Tips: how to reduce calves on your legs.

  • Avoid high-heeled shoes. All your shoes should be extremely comfortable and not interfere with blood circulation;
  • Eliminate sweet, spicy, fatty foods from your diet. Follow the basics of proper nutrition;
  • Don't drink three hours before bedtime;
  • Don't sit with your legs bent. Because of this, blood circulation is impaired, which leads to swelling of the legs;
  • Avoid cycling and spend no more than 30 minutes a day on walking;
  • Step aerobics is the best option for girls to reduce calves;
  • Do not exercise on leg machines.

Exercises to reduce calf muscles.

Inflated calves can be reduced by stretching or callanetics for beautiful legs. By doing the following exercises 3-4 times a week, you will notice results in 1-2 months:

  • Perform classic squats and running on your toes as a warm-up;
  • Feet shoulder-width apart, stretch your arms and head towards the floor. Remember that you need to do the exercise slowly;
  • Stand up straight. You should have one leg straight, transfer your entire body weight to it, and bend the other leg at the knee. With your hands around your feet, straighten your bent leg. Be careful, you won't be able to create a 90 degree angle between your legs the first time, but you should strive for it;
  • As a cool-down, walk on tiptoes for a few minutes.

There are also exercises aimed at reducing the size of your calves. They are recommended for athletes, who often also resort to drying their leg muscles:

  • Stand up straight. Turn your feet toes inward. Get up on your toes. Do the exercise 25 times;
  • Stand up straight. Spread your legs slightly so that they are parallel to each other. Slowly rise onto your toes. Do 2 sets of 25 reps;
  • Get down on your knees. Stretch your arms in front of you. Always keep your back straight. Sit down first on the left, then on the right surface of the thighs;
  • Lie on your back. Bend your legs at the knees and lift them. Alternately pull the toes of your straight and left legs towards you.

Video

Instructions

Avoid putting excessive strain on your calves by first avoiding high heels and uncomfortable platforms. If you are a cross-cycling enthusiast, reduce your rides to twice a week for no more than 0.5 hours. Otherwise, excessive pumping of the calves cannot be avoided and it will not be possible to make them thin. To eliminate the problem of excessively bulky calves, the main emphasis should be on exercises that help train and tighten the calf muscles.

Include simple exercises from callanetics into your training program - special exercises for stretching various parts of the body. These simple exercises will help you make your calves thin, graceful and keep your muscles toned; just do them 3-5 times a day.

At the beginning of any workout, you need to warm up your muscles. Do a few squats, run for two minutes, if you can, then on tiptoes.

Place your feet shoulder-width apart, inhale, as you exhale, bend at the waist and forcefully stretch your arms and head toward the floor several times. If you feel discomfort in stretched muscles or ligaments, exhale slowly, as if releasing the pain. Repeat this exercise several times.

Stand up straight. Bend your left leg at the knee, transferring your body weight to your right. Grasp your left leg with your hands and try to gradually straighten it so as to bring it horizontal to the floor. This may not work at first, but over time the calf and thigh muscles will gradually stretch and the leg will begin to straighten completely. Hold your leg horizontally for 8-10 seconds and slowly lower it.

Switch legs and do the same on the other. After finishing the exercise, shake off the tension from your legs, rest for 2-3 minutes and move on to the next one.

Stand in the position of a ballerina - on tiptoes, toes apart, heels together - slightly bend your knees, as if springing, walk on your toes for 30 seconds. This will help your muscles on your calves become more prominent and thinner.

Do all exercises slowly, trying to feel how your muscles warm up and stretch. The first days will be difficult, but it is better to do this complex fewer times, but correctly, without rushing. After training, you will be able to see the result - your legs will become slimmer.

Conventional training exercises only build muscle, which, while beneficial, still makes the ankles thick. Therefore, to give your calves definition and make them thinner, cardio exercises are necessary. They will also help remove excess fat from this area of ​​the body if you have a clear excess. One of the best options for cardio training in this case is considered to be step aerobics and its many variations. You can train with an instructor in a fitness club or at home. For this you only need a step platform.

The simplest but most effective exercise is called the basic step - place your right foot on the platform, lift your left foot to it, immediately step down with your right foot to the floor, place your left foot on it. After doing 10-15 repetitions, change your leading foot - start stepping onto the step with your left and start with the step with your left. This simple step up movement will help reduce the size of your calves. By doing this for 20-30 minutes 2-3 times a week, you will get a noticeable effect after a few weeks.

Another effective exercise from the cardio training complex is jumping in place or jumping rope. Start jumping on two legs, then alternate right and left, cross-legged, cross-legged. In general, the jumping routine should take 10-15 minutes daily. If you don’t yet have enough strength for continuous jumping, jump for 2-3 minutes and pause for 30 seconds, during which you walk in place, restoring your breathing and relieving tension from your legs. These exercises will perfectly tone your calf muscles and rid them of excess fat.

Don't forget about stretching. Any cardio workout should end with stretching of the muscles being loaded. This will allow them to rest, recover faster and get smoother contours.

You can use spring leg lunges to stretch your calves. To do this, step forward with one leg, place your hands on your buttocks, slowly bend your knee and begin to squat. The main weight of the body falls on the calf muscle and the back of the thigh. You need to hold your leg in the stretch for at least 30 seconds each time. Then switch legs.

Another effective exercise for stretching the calves is the tuck - sitting on the mat, stretch your legs forward, lower your body with a straight back to your straight legs, reach your toes with your hands.

Regular Pilates or yoga classes will help you achieve slim and well-defined calves. The load in such classes is distributed smoothly throughout the body, forming a beautiful relief of all muscle groups, including the calves. However, it may take longer to achieve the effect here. It is advisable to do Pilates or yoga under the supervision of an instructor, since the result depends on the correct execution of the exercises.

In the process of working on your body, it is very important to monitor your nutrition. To make your calves thinner, don't try to restrict calories too much. Balance is important in nutrition. The basics of proper nutrition are the absence of hunger during the day (you need to eat a little every 2 hours) and dinner no later than 3 hours before bedtime.

First of all, reduce or eliminate the consumption of fatty, sweet, salty foods that negatively affect your weight and body shape. It is also necessary to give up processed foods, alcohol, fast food and any carbonated drinks.

It is necessary to include protein products, meat (veal, rabbit, chicken), as well as cottage cheese dishes in the menu every day. You need to cook food by steaming or boiling, frying as an exception with a minimum amount of oil, or better without it. For breakfast, oatmeal (not instant) is advisable. Be sure to drink 1.5-2 liters of clean water every day.