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How to Build Calf Muscles with Workout Exercises

Updated on March 24, 2019

Larger Calf Muscles Define Legs

How to get stronger calves is a question that can be answered with the help of these great tips about builder stronger calf muscles. A bit of commitment helps, too! A larger calf muscle helps to define a toned leg and is especially important to body builders. Body builders are not the only ones who will benefit from larger calf muscles. Anyone interested in building stronger muscles will benefit from being more toned and having more strength. There are several things that can be done to build muscle. Since the legs are home to the largest muscle groups, simple exercises, like walking, can automatically increase muscle tone. A strong leg supports the body's weight while maintaining flexibility for movement and balance. A strong leg is critical for improving upper body strength while propelling you further, farther and faster during your leg workout routine.

Below are more tips that will help define leg calf muscles even further. The tips are simple to follow and fun to do. These tips will help to put a spring in your step and give your calf muscles a toned and defined look regardless if you are body builder or just someone who wants to look sexier at the beach.

Tips for Building Calf Muscles

Work the lower half of the body at least three times a week with strength training exercises. A regular strength training workout will take a bit of time and effort but the calf muscles will be more defined with a work out that focuses on them every other day. Always start each workout by warming up and working out the upper leg muscle groups and then focus on the calves. Working out the hips and back prior to the calves may help to prevent injury. On off days, the strength training workout should focus on the upper body.

Tip number two; reduce dietary fat intake. Reducing fat in the diet can be accomplished by adding more food high in fiber to fill you up. Foods with whole grains like whole grain bread, and foods high in fiber, including fruits and vegetables, especially leafy greens, will add more fiber to a diet. High fiber food keeps a person feeling full longer and helps them to resist the temptation of grabbing highly fatted food. When cooking meats try grilling instead of frying which lowers fat and dairy products should be low fat or non-fat versions. Do not add butter to cooking. Try using herbs and spices like garlic or basil to flavor food without adding more fat. One last tip for reducing fat intake: choose broth based soups over creamed version to help lower fat intake further. Despite eliminating fat, remember to eat more calories than are burned off. Muscle cannot be built unless there is a surplus of calories in the diet.

If going to the gym every other day is not an option, gaining bigger calves can be accomplished without having to lift a weight. Walking is an important part of exercise that benefits larger calves. Adding challenging movements like walking up a steep incline will help increase the size of the calf muscles. Using the stairs helps to build up calf muscles. Use the first step on the staircase and climb up and back down repeatedly. Doing this in a set of three with ten steps up and down in each series will also help to increase calf muscles. Low squats also help. Contrary to popular belief, squats are not bad for the back if muscles are warmed up properly and squats are performed correctly. Do squats so that the thigh muscle is parallel to the ground with the knees positioned directly over the ankles and keep the back straight. Always consult a doctor before beginning any exercise routine.


Calf Stretch Workout

After working the calf muscles, they have a tendency to get very tight. It is important to cool down and to stretch the calf muscles to prevent cramping. Drinking water after a workout will keep you hydrated and also reduce the possibility of cramping.

There are many easy calf stretches to loosen your gastrocnemius muscles. Here are two simple stretches for a good cool down after a workout or to loosen the calf muscles when tight or cramping.

#1 - Calf Stretch with a Towel

  • use a towel or strap like a belt
  • sit on the floor
  • wrap towel around middle of foot - hold both ends
  • pull on the towel gently so that your toes flex towards your face
  • hold for about 15 seconds
  • repeat on other foot
  • aim for repetition and sets

#2 - Calf Stretch While Seated

  • Sit on the floor
  • place legs straight out in front of you
  • grab your foot arches
  • pull your foot forward until you feel a stretch
  • hold for 10 to 15 seconds
  • aim for repetition and sets

How Well Do You Know Your Calf Muscles

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