How to pump up your calf muscles? How to reduce calves on your legs: methods. Exercises to reduce the volume of calves Stretching to lose weight calves

More and more often you can see girls rushing to the gym in the hope of not only getting their body in order, but also to correct certain parts of the body. Large calves are a common problem among women.

Calf muscles– the most powerful group of muscles that are constantly at work in our daily activities. Every time we walk or run, these guys are working to keep us upright and balanced. In this article we will figure out why our calves are imperfect, and also look at simple and at the same time very effective exercises that will help you get toned and slender legs. Let's get started!

The calf muscle can be of two types:

1. Thick calves. Full calves in girls are the result of several reasons:

— hereditary factor. If it just so happens that everyone in your family line is the owner of strong, fleshy calves, then you are most likely no exception! It is very difficult to bring such calves into the desired state; it requires a lot of time and effort. But if you set out to eliminate the problem, then the first and main solution is a set of exercises designed for the problem area.

— fat deposition. The peculiarity of fat accumulation in a certain part of the body depends not only on genetic predisposition. If the fat content in your body exceeds 25% - 30%, then this is another reason for the fullness of the calves; fat begins to be deposited there too.
According to recent scientific research, psychological factors and the presence of diseases also affect the distribution of fat.

Those with thick calves should be patient and step by step perform all the fitness exercises that stimulate blood circulation in this area. This helps displace the hated fat.

2. Pumped calves. Girls with pumped-up calf muscles are professional athletes who daily load their calf muscles with strength training and short-distance running.

To solve the problem in this case, you should try to avoid any stress on the calf muscle. Give preference to cross-country instead of sprint. Any elevation during training, long walking, step aerobics, intense cardio training are the enemies of your goal.

Stretching is the first solution to the problem

Stretching is the first answer to the question: “How to remove calves?” Remember what people who do gymnastics or yoga look like. Slender figures with chiseled legs - all this thanks to daily muscle stretching exercises.

Before you begin stretching exercises, the muscles need to be warmed up, otherwise you can get seriously injured. If you are working out at home, then to warm up you can do a light run in place or jump rope for a few minutes. If you train in the gym, then stretching is also performed after warming up the muscles, and after training it is advisable to do a short stretch as well. cool down or self-massage to relieve muscle tension.

Place your feet shoulder-width apart and slowly lower your body. Grasp the tips of your toes with both hands and bring your head as far as you can toward your shin. Hold this position for 15 seconds. Perform 5 approaches. This exercise targets the back of the thigh and calves.

Pressing the body to the leg

Get on your knees, stretch your left leg forward, pull your foot towards you. Press your body against your extended leg as far as your muscle stretch allows. Extend your arms parallel. Hold the position for up to 15 seconds. Do the same exercise with your right leg. Perform up to 5 approaches. The hamstrings and outer calves are worked.

Lifting on your toes

Get on all fours. Without lifting your hands from the floor, lift your pelvis, standing on your toes. Without changing your posture, gradually, without sudden movements, lower yourself onto your foot. Hold this position for up to 30 seconds. Repeat the exercise up to 5 times. The calf muscle works completely.

Lunges

Stand up straight and lunge forward with your right leg. Raise your hands up. Move your body forward, stretching your arms as far as possible. Hold this position for up to 1 minute. Repeat 5 sets. The lower leg muscles and gluteal muscles are involved.

Pressing your knees to your chest

Lie on the floor, bend your right leg, clasp your knee with your hands, leaving your left leg on the floor. Extend your feet away from you and press your knee as close to your chest as possible. Hold this position for up to 1 minute. Place your hands under your right thigh and extend your leg, pulling both feet towards you. Bend your leg and extend it again with your foot facing you. Repeat up to 5 times. Repeat the same exercise for your left leg. The muscles of the back and front of the thigh and the muscles of the lower leg work.

Leg abduction

Stand up straight. Take your left leg back and up, lower your hands to the floor to maintain balance. Press your torso against your leg as far as you can. Hold this position for 15 seconds. Repeat 5 sets. The muscles of the back of the thigh and lower leg work.

After stretching, give your calf muscles a short massage to relieve tension.

Remember! Perform stretching exercises until mild pain appears, especially if you have just started exercising. Excessive muscle tension can not only lead to severe pain, but will also discourage you from continuing to reach your goal!

A set of exercises at home

Not only aerobic exercise and stretching, but also various exercises for the problem muscle group will help make your calves thin.

There are many exercises for losing weight from the calves, let's look at the most common ones that can be performed both at home and on the street.

Jumping rope is the easiest type of exercise to perform that involves the calf muscles. When jumping, keep your back straight, use only your hands, and land on your toes. Jump rope starting at 5 minutes, progressing to a 30-minute workout.

Jump rope, landing on your toes, not your entire foot! This way, you soften the impact force upon contact with the floor. Jumping rope has contraindications, consult your doctor before starting exercise.

Alternating rise on toes

Place your feet wider than your shoulders, bend your knees, and point your toes out. Rise onto your toes alternately, first with your right foot, then with your left. Repeat up to 20 approaches. Internal calf muscles are involved.

Pistol

Stand straight, bend your left leg at the knee, use your hands to help maintain balance. Rise up onto the toe of your right foot and lower onto your foot. Repeat until your muscles are tired at a fast pace. Repeat up to 20 approaches. Do the same exercise with your left leg. The lower leg muscle group works.

Calf raise #1

Stand straight, feet shoulder-width apart, hands on your waist, feet apart. Rise onto your toes and lower onto your feet at maximum speed until your muscles fatigue. Perform up to 20 repetitions. This exercise works the inner side of the shin.

Calf raise #2

The starting position is the same as in the previous exercise, but turn your feet inward. Rise onto your toes and lower onto your feet at a fast pace until your muscles fail. Perform up to 20 repetitions. This exercise works the outer calves.

In addition to the above exercises, step aerobics is a good element for losing weight not only in the lower leg, but also in the entire body.

The video shows the basic elements of step, which can easily be performed at home:

Exercises for the gym

Leg press

This exercise uses a leg press machine. Place your feet in the machine so that only your toes are on the platform. To avoid injuring your knees, keep them slightly bent. The body and legs form a right angle.

We press the platform with our toes, the heels rise slightly. Use the platform only, no weight. Perform the exercise at high speed until the muscles fail, this will burn fat and dry out existing muscles.

The feet can be placed straight, turned inward or away from you, this changes the area of load on the calf muscles.

Take dumbbells of minimal weight, stand on any step 5-7 cm high with your toes, heels on the floor. Rise onto your toes and lower onto your heels at maximum speed, as in the previous exercise.

Below is a video with a more complete set of calf exercises suitable for the gym:

Each person has his own genetics and his own level of physical fitness, so everyone needs an individual approach to finding a set of exercises for losing weight in calves. Don't expect results in a very short time, especially in a week!

The average indicators are such that by doing stretching and the presented exercises 2-3 times a week, you can achieve the first successes after 3-4 months!

Exercises for losing weight over pumped calves

Any girl wants to have a toned, beautiful figure and very often it turns out that along with “pumping up” the necessary area, other, undesirable parts of the body also gain growth. For girls with large muscle volume in the calf muscle, intense strength training aimed primarily at the legs should be avoided.

Any elevation in the training complex, step aerobics and even wearing shoes with heels can lead to even greater enlargement of the lower leg. Avoid protein foods as much as possible, since protein is the main building element of muscle.

Besides stretching exercises Given above, there are several exercises that will help reduce over-pumped calf muscles.

The most effective way is jogging on a flat surface over long distances. With this type of running, the so-called slow muscle fibers, which have a low contraction frequency, work. They have weak growth under prolonged loads.

When running, lower your leg onto your entire foot, do not run on your toes! So, you can damage the ligaments and tendons of the foot.

Elliptical trainer

This is an effective cardio machine that simulates running. Program the machine for minimum resistance and maximum execution time. Exercises on the elliptical for 30 minutes at least 4 times a week will bring the desired result.

This is a great workout for all muscle groups. Regular swimming will not only keep you in shape, but will also improve blood circulation in all parts of the body and help you lose weight in the right areas.

Exercise bike

An important element in your training is exercise on exercise bikes and cycling. Choose to ride on a flat surface, without weights. A light bike ride will not only lift your mood and improve your well-being, but will also help you acquire slender legs.

The most important rule in the problem of getting rid of large calves is compliance with all stages of the program:

Start your workout by warming up your muscles;
Move on to stretching and then a small set of exercises;
Finish your workout with self-massage of the calf muscle.

In addition to a set of exercises and exceptions for professional training, an important rule for reducing the size of the calf muscles is balanced diet, add more fruits and vegetables to your diet, give up fatty and floury foods. Diet combined with exercise is a surefire way to make your calves thinner.

Whatever calves you have - thick or thin, remember that every girl is unique in her own way and that part of the body that you consider problematic may actually be your advantage!

Slender ankles invariably attract men's gaze, but sometimes you have to work hard to achieve ideal shapes. The volume of the calves depends on muscle tone and the thickness of fatty tissue. To reduce it, you need to regularly perform special exercises for the legs and be familiar with the anatomical structure of the lower limb. Such knowledge will allow you to select a suitable training program and adjust it if necessary.

Anatomical structure of the lower leg

Ankle structure

The leg consists of several complex structures:

Femur. One of the strongest in the human body. It is powerful enough to withstand a load of more than 450 kg.
The tibia and fibula are connected by thin, ribbon-like ligaments, which are very easily damaged when the ankle or other part of the lower leg is fractured.
Calf muscles. They are not very pliable for forming relief. This is due to their constant work while walking and relatively little rest to build volume compared to the biceps of the arm.

There are a lot of ligaments in the lower limb that ensure the functioning of the foot and help maintain the vertical axis of the body.

The lower leg and foot are the most complex elements of the skeleton; they contain many ligaments that, intertwined, allow you to walk at the right pace and move smoothly.

Muscles and ligaments of the leg

The tibia consists of two bone formations:

The tibia, which is located on the lateral part of the lower leg. Its diameter is on average twice the diameter of the fibula and it appears more massive. Most of the pressure from the femur is placed on the tibia.
The fibula is located internally relative to the tibia and serves as a support for the vertical axis of a person. It is thinner than the fibula and therefore breaks more easily.

Calf muscles:

The back surface of the lower leg consists of the triceps muscle, which, in turn, consists of two smaller ones: the gastrocnemius and the soleus. The gastrocnemius muscle is represented by two heads: lateral and medial, and the soleus muscle is represented by one head.

Directly below the heads of the gastrocnemius muscle is the wide and flat soleus muscle.

The anterior surface of the lower leg is represented by several muscles: tibialis anterior, extensor digitorum longus and peroneus brevis.

The muscles of the anterior surface of the lower leg are quite thin, but their participation in the total volume of the lower leg is invaluable.

Causes of massive calves in girls

Stretching can help reduce the size of your calves

Often, massive calves are a consequence of one or more reasons:

walking long distances;
wearing high-heeled shoes;
excess weight;
genetic predisposition;
phlebeurysm.

It is possible to make your calves slimmer, but to do this you need to be patient, train regularly and with full dedication.

How much it will be possible to reduce the volume of the calf muscles depends on the structure of the skeleton and the characteristics of the individual structure of the muscle.

How to reduce calves on a girl’s legs at home

First you need to decide if the girl is overweight. It is impossible to make your calves thin if there is more fatty tissue on your body than normal.

Normally, the body mass index should be 18.5-25. To calculate this indicator, you need to know your weight and height.

The formula for calculating body mass index looks like this: weight (kg): (height (m))2

A deviation of 1-2 units is allowed, this is attributed to the characteristics of bone tissue and the development of the muscle corset.

To gain weight in case of deficiency and reduce the percentage of adipose tissue, you need to include in the diet:

Boiled meat.
Eggs.
Cereals in small quantities (buckwheat, rice, lentils) 100-250 grams per day.
Vegetables.
Fruits.
Water, unsweetened tea.

What to exclude:

Sweet.
Yeast dough.
Fried.
Smoked.
Conservation.
Sweet drinks, packaged juices.

This diet quickly and effectively normalizes protein and fat metabolism. And in combination with physical exercises, it will allow you to correct your shape in a short time. If your goal is to remove fat from your calves and legs, your nutrition needs to be adjusted first.

Physical exercises to reduce the size of the calf muscles

Calf workout

All exercises for reducing calf muscles can be divided into general and special. You should exercise carefully so as not to get it.

General exercises to tone muscles and reduce body fat:

Jogging. It is long-distance running that perfectly “dries” the muscles, making them thin, resilient and strong.
Lunges. Deep lunges not only put stress on the hips, but also help stretch and “pump up” the lower leg muscles. Starting position – legs together. On the count of “one”, make a maximum lunge forward, on the count of “two” - the starting position.
Jumping rope. Regular training with a jump rope is good for weight loss. And if you combine long jumping ropes (60-90 minutes) with good quality stretching afterwards, you can lose weight and dry out your calves in a short time.

Special exercises for losing weight in the calf muscles:

Static voltage. Rise onto your toes and hold in this position for as long as possible. This muscle tension makes the fibers thinner and more resilient. This exercise should be done daily for several weeks for noticeable effects. It is better to stand in the pose for more than 20-30 minutes and be sure to do good stretching.
Cardio load. Any aerobic exercise helps improve blood circulation in the muscle. Accelerated metabolism prevents the growth of excess fatty tissue and “dries out” the body. There is a whole section of cardio equipment that helps you lose weight and reduce muscle volume: orbitrek, treadmills, exercise bikes, spin bikes, steppers, rowing machines. You don't have to go to the gym to get a good cardio workout. Walking, running, and stairs are suitable.
"Bunny ears." Sitting on the floor, stretch your legs forward. Straighten your knees and try to lift your heels off the floor with the strength of your thigh muscles. On the count of “ones”, pull your foot towards you. On the count of “two” - on my own. Repeat the exercise until you feel a characteristic burning sensation in the muscle. The more it bakes, the more intensely the muscle works, acquiring the desired shape.
Calf stretch. Sitting on the floor, press the knee to the floor with the same hand, and straighten the foot with the opposite hand until a characteristic pain occurs in the calf muscle. The effort must be made to hyperextend the foot, and not the leg at the knee joint.
Standing fold. Feet together. Bend towards your legs with your back straight so that your stomach touches your knees. It is important to keep your legs straight at the knees.
Sitting fold. Starting position – sitting, legs together. Bend over your legs, keeping them straight, and try to place your stomach on your hips. For greater efficiency, you can pull the toes of your feet towards you.
Standing on an elevated surface (a bench or step), bend down. Keeping your legs straight, try to reach as low as possible with your fingers.

If you do all these exercises daily, you can easily dry out your calves, lose weight, and make your legs slender and beautiful.

Wrapping with film to reduce volume

Wraps for slimming calves

There is an opinion that this method does not affect the result of the workout, because it simply removes water from the body. But in reality, you are simply creating more difficult training conditions, which significantly speeds up calorie consumption and brings you closer to your goal.

How to wrap with film:

Take a shower before training. Rub your feet well with a washcloth.
Wrap your feet in cling film.
Wear workout clothes on top.
Immediately after cardio training, without waiting for it to cool down, undress and take a hot shower.
After your shower, be sure to stretch all your leg muscles.

Such training will not only remove excess muscle volume, but will make the body more resilient.

By exercising regularly and eating right, you will quickly notice the result: large calves will become slimmer and more defined.

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

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.
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.
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.
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.
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.
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.

Stand up straight, straighten your shoulders. Perform 30-40 squats at a slow pace, fixing the position for a few seconds in a squat.
The next version of squats: feet shoulder-width apart, toes pointing inward. Perform shallow squats 20-30 times.
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.
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.
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.
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:

You cannot wear short trousers or breeches. When choosing trousers, give preference to models with flares from the knee.
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.
Create an emphasis on the waist. Choose fitted shirts, jackets and blouses. Wear pants and skirts with a belt or belt.
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.

The massage begins with stroking the calf muscles for 2-3 minutes in the direction from the foot to the knee.
Then move on to kneading the muscles, grasping them with your hands one at a time, stretching and relieving tension.
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.
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.

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.
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.
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

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.

An ideal figure is achieved by regular training and following a proper diet. And if the fight against problem areas around the waist and hips is more or less successful, then getting rid of large calves is not an easy task. The results of training will begin to make themselves felt no earlier than three months later. In this case, you will have to watch your diet and do the right exercises.

Causes of Big Calves

The problem of large calves can be solved only if you know exactly about the “culprits” of their appearance. There can be several reasons for voluminous shins:

Swelling of the legs

It’s easy to check if your feet tend to swell. When you take off your socks, pay attention to whether there is a rubber band mark on your feet. If it is clearly visible, then the calves swell precisely because of this physiological deficiency. Another way to check is to press your finger in the area of the dry bone. After this, a hole should remain there, which will gradually disappear. If such a dimple does not appear, the skin is elastic and immediately straightens, then in your case the problem is not swelling.

Solution: a diet that excludes fatty and salty foods, as well as taking diuretics as prescribed by a doctor.
Genetics

To check whether genes are to blame, just look at your parents and relatives. If full calves are inherited, then the problem will be much more difficult to solve. Another way to identify genetically large calves is to tighten the muscles. If they “sit” high, then the shin looks smaller and thinner. Otherwise, it is impossible to influence the length of the calf muscle, but you can correct its shape by avoiding certain exercises.

Solution: exclude any exercise that leads to the growth of the calf muscle (ballet, stepper exercises, incline running, walking on a rotating stair trainer, sprinting, exercise bike and any cardio with resistance).
Overweight

Calves are one of the problem areas that are the last to shrink when losing weight. Therefore, even if you have lost weight to the bone, your lower legs may still remain full. Moreover, the habitat can be not only the subcutaneous space, but also the intramuscular space.

Solution: remember, fat does not go away locally, so the solution to this problem in this case will be total weight loss. And don’t forget to be more active, that is, walk, run and play sports more often.
Large muscle mass

Sports are great, but even that can contribute to bigger calves. By the way, a defect caused by sports is considered the most difficult problem and reducing calves can be very difficult.

Solution: As is the case with genetics, eliminate any exercise that leads to muscle growth (we repeat: this is incline running, sprinting, stepper, as well as any cardio with resistance).
Frequent wearing of high-heeled shoes

You certainly look attractive in high heels, but there is a downside to this pretty picture. Every day, wearing high-heeled shoes, your calves are subjected to many hours of training, which ensures their growth. After all, the main load goes to the lower leg, the thigh muscles work in a semi-relaxed mode. This is where leg disproportion arises.

Solution: Walk less often in high heels and perform special exercises to strengthen all leg muscles.

Is it possible to reduce calves on your legs?

If the cause lies in swelling, then it is advisable to consult a doctor. After all, such a deficiency may indicate certain malfunctions in the body. It's also hard to argue with genetics. In this case, you can only slightly adjust the shape of the lower leg. In all other cases, it is possible to reduce the volume of your calves, but the approaches will be different.

It is worth understanding that in the case where large calves are associated with excess weight, it is possible to reduce them only by completely getting rid of extra pounds. Fat does not disappear locally, and it is the last to disappear from problem areas.

Interesting: the ideal size (girth) of the calves should correspond to the girth of the biceps of the arm.

How to Determine Muscle and Fat Calves

To figure out whether you need to lose fat or lean muscle mass, take the following test. It consists of two steps:

Pinch the top layer of fat and skin with your fingers.

If the fold turns out to be impressive, then you need to lose weight. In this case, you need to adjust your diet and add cardio training to your daily routine. If the fold is small, then reducing the calves is possible by performing special exercises. Let's consider each case separately.

How to reduce pumped calves for a girl

As already mentioned, a similar problem appears if you get too involved in sports or constantly walk in heels. In general, the origins of fullness of the calves are the same - the main emphasis when walking or training is always on the toe, and not on the heel. Cardio training will help you get rid of unwanted volumes on your calves. They are designed so that during exercise the calf muscle lengthens. This leads to a decrease in its volume.

Cardio for slimming calves

The main rule regarding cardio activity is to work without resistance and for a long duration (40-50 minutes).

The following types of cardio activities are prohibited::

treadmill with incline;
running uphill;
sprint (running at high speed);
stepper exercises;
walking on a changing staircase simulator;
exercise bike and other resistance cardio equipment.

Types of cardio that help reduce calves:

running or walking on a treadmill without an incline;
elliptical trainer;
exercise bike without resistance;
burpees;
swimming.

Long walks have a positive effect on reducing calves. For walks, choose smooth roads without ups and downs. Only in this case will your calves become slimmer without gaining excess muscle mass.

Special exercises to reduce calves

Many girls immediately have a question: after all, by training their calves, they will become even bigger and it’s better not to touch them at all. In fact, it's the other way around. Even if you leave them alone for a few months, a year doesn’t matter. The result will not please you. The only way to work on your calf muscles is to do the right exercises along with cardio.

The most effective exercises are toe raises. Execute them in the following mode:

Burpees – 5x15.

Stretching exercises to reduce calves

Stretching the muscles in case of such a problem is a necessary measure in working on reducing the size of the calves. There are three stretching exercises. Use as you choose or alternate between them.

Exercise 1. Remember school, they taught us the simplest, but very effective stretching exercise. Sit down on the floor, stretch your legs straight in front of you. Bend your torso towards your legs. Try to press as close to your legs as possible and reach your feet with your hands. Use your hands to pull your socks towards you. Hold for 30 seconds, return to the original position.

Exercise 2. The second exercise is even simpler. Stand facing the wall, lean on your hands. Take one leg back (knee straight) and swing forward towards the wall. You should feel a stretch in the calf muscle of the abducted leg. Change the position of your legs and repeat the exercise.

Exercise 3. Standing facing the wall, lean your toe against the wall, while your heel is on the floor. The position should be such that you feel a stretch in the calf muscle. Hold for 30 seconds or perform a series of rocking movements. Repeat the exercise for the second leg.

Home workout plan:

number of workouts per week – 3;
rest in exercises between approaches – 30-40 seconds;
stretching exercises for the calf muscles after each approach;
cardio - slow running for 40-50 minutes after doing the exercises.

Walk or run. Running and walking for weight loss is an ideal way to “dry out” the calf muscles. The main condition is that there should be no climbs or slides along the route. Otherwise, there will be a risk of making your calves even larger. For the same reason, you should not get carried away with step aerobics.

This training regimen must be followed for a long time and the exercises must be performed regularly. The result will not appear as quickly as you would like - do not expect the first results before three months.

How to reduce fat calves

Excess fat appears on all parts of the body, including the calves. But it does not go down evenly. Getting excess volume off your legs can sometimes be quite problematic. And even when the waist has almost reached perfection, the legs can still disappoint with excessive fullness. Here, nutritional adjustments play a major role in reducing calves. Cardio and special exercises will speed up the results.

There are several nuances regarding problem areas:

fat in these places is the last to be lost;
There is no local fat burning, i.e. fat (for example, from the calves) will not go away, the person loses weight everywhere;
Correction of problem areas usually takes a long time (about a year or more).

In this case, work on problem areas is carried out in three directions at once - proper nutrition, cardio and special exercises. The last two are discussed above (How to reduce pumped calves).

Nutrition adjustments

There is no special diet for reducing calves. You can choose a diet yourself or with the help of a nutritionist, but take into account several important nuances:

To improve metabolism and prevent excess calories from being deposited in the fat depot, you need to increase the number of meals. This is 4-5 times at the same time.

What can you eat

Eat slow carbohydrates. These are those that slowly break down and gradually feed the body with energy. These include brown rice, buckwheat, durum wheat pasta, whole grain bread, bran bread, and almost all types of cereals.

Your menu should include enough protein. These include meat, fish, nuts, eggs and dairy products. Eat lean meats: rabbit, chicken (fillet), turkey, veal and beef without fatty layers.

Include fiber in your diet. It coats the walls of the stomach, prolonging the feeling of fullness in the body, and also helps remove toxins and harmful substances. The main sources of fiber are greens, vegetables, fruits (no more than two, as they contain a lot of sugar), bran, and whole grain bread.

Eat the right fats. Many people think that fat makes them fat. In fact, fats play an exceptional role for the body; without them, the absorption of many vitamins and other beneficial substances is simply impossible. But this applies to the right fats. Nuts, seeds, fatty fish, flaxseed and olive oil, and avocado are especially useful.

Don't forget about water balance. Drink more clean, unboiled water. Avoid coffee, alcoholic and carbonated drinks.

What not to eat

Avoid fast food, salty, fatty, fried and smoked foods. Steam, bake or boil foods.

Avoid mayonnaise, sauces, and ketchups. Instead, use natural yogurt as a dressing.

Forget about unhealthy sweets. Replace sweets, pastries, desserts with honey, dried fruits, dark chocolate, fitness bars and plain ice cream.

Other Ways to Reduce Calves on Your Legs

In the fight for slender calves, you can additionally use cosmetic procedures. The most effective are clay and kelp wraps. Massages show good results. But a caveat needs to be made here. Cosmetic procedures alone do not solve the problem of large shins. They should be used in conjunction with stretching, exercise and proper nutrition.

If you are not ready to go through the difficult and long path to slender legs, even here there is a way out - liposuction. This procedure refers to the operating room, during which fat is removed from problem areas through small punctures. After it, you immediately become the owner of ideal body proportions.

A few practical tips from fitness trainers, nutritionists and cosmetologists will help in the fight against large shins. They will answer the question of how you can reduce calves on your legs:

Watch your diet, walk more and stretch your calf muscles more often.

So, the conclusion is this: shins are large for a variety of reasons. For every problem there is a solution. The most difficult cases are large muscle mass and genetic predisposition. In any case, to lose weight in your calves, you need to eat right, take long walks on flat terrain more often, and stretch your muscles.