Volume calves are not a problem! How to reduce calves on your legs for girls How to reduce the volume of your thighs and calves

Continuing the series of articles devoted to figure correction, I’ll tell you how to quickly reduce calves on the legs for girls at home. Let's look at effective exercises, techniques and advice from trainers.

Girls are very concerned about how their legs look. Sometimes the calves are extremely massive due to excessive exercise or swelling. Even if a girl has lost weight, her calves often remain large. As a result, the appearance becomes rude and unfeminine.

The problem needs a solution, inaction leads to enlarged calves, then you will have to forget about your favorite jeans and short skirt. The material is devoted to exercises and preventive measures. It is recommended to exercise regularly, review your habits and make a number of changes to your diet to balance the proportions of your legs.

To take control of your calf enlargement and ensure optimal conditions for volume reduction, follow a number of general recommendations.

First of all, give up uncomfortable shoes, including platform shoes or high heels. Do not wear high lace-up shoes, as they cause swelling and impair blood circulation. Choose fashionable shoes that hug your feet softly rather than being constrictive.
Review your diet. Consume sweet, fatty, salty or spiced foods in moderation. Temporarily eliminate smoked and spicy foods from your diet, and do not drink water several hours before bedtime.
If you sit on the sofa or in a chair with your legs bent, forget about this habit. This position contributes to swelling of the legs and has a bad effect on blood circulation. The result is large calves and disproportionate legs.
To achieve your goal, avoid cycling, because this sport develops your calf muscles. Give up this hobby for a few months until results appear. If you can't live without a bike, spend less time on the saddle.
When walking, find the middle ground. You shouldn’t give up completely, otherwise your calves will “sag” and your legs will lose their elasticity and shape. At the same time, walking is extremely beneficial and helps improve the tone of the body. Walk 30 minutes a day.
Pay attention to aerobics and training using a jump rope.
If you are trying to lose weight, and weight loss is not accompanied by a decrease in calf volume, slightly reduce the intensity of your weight loss. Otherwise, the exercise will be ineffective, and large calves will remain after the weight is lost.
If you are serious about fighting bulky calves and go to the gym, temporarily forget about exercise machines that help pump up your legs. Otherwise, the calf muscles will continue to develop.

When moving towards your goal, follow moderation and remember common sense. Do not forget that beautiful female legs are a combination of graceful lines with a slight increase in volume in the hips, and not straight sticks.

When doing exercises and performing a set of exercises, which we will consider below, try to stop on time. This is the only way to make your legs natural, harmonious and feminine.

How to shrink your calves with exercises

If a girl has wide hips, getting rid of excess fat will help reduce them. When it comes to voluminous calves, complex questions arise. Before you reduce your calves with exercises, be sure to identify the root cause of the problem. In most cases, it is caused by excess weight, but it is often promoted by improper weight loss, supplemented by improper exercise.

If your calves have become enlarged as a result of constant training, reduce the number of strength training sessions to a minimum and switch to exercises focused on stretching the muscles. I advise you to use the services of a yoga instructor.

In the case of voluminous calves caused by excess fat, I recommend starting the process with a diet. By eliminating fatty, sweet and protein foods from your diet, you will lose weight. As a result, the load on the calves, which contributes to their enlargement, will be reduced.

In addition to eating right, do exercises that focus on improving the shape of your calves. The complex that I will share consists of a training exercise and stretching.

6 effective exercises

Stand up straight, spread your legs hip-width apart, and inhale. As you exhale, rise up onto your toes. At first, twenty repetitions are enough. Over time, increase the number of repetitions to thirty.
Taking a similar position, spread your feet slightly to the sides. Shift your body weight to one leg and bend the other at the knee. After inhaling, rise onto the toes of your supporting limb. 15 reps for each leg. Later, increase the number of repetitions to 20.
Using the starting position from the first exercise, point your toes inward, inhale, and as you exhale rise onto your toes. The number of repetitions is 20, then 30.
Get on your knees, straighten your back and place your arms freely in front of you. Sit on the floor in turn in different directions, trying to press your hips more tightly to the floor. Minimum – 20 repetitions.
The next exercise will require elevation. Stand on it so that your heels are in a hanging position and do not touch the floor covering. Rise onto your toes and lower yourself, keeping your back vertical. Repeat 20 times. The exercise is used by athletes who train muscles.
Place one leg forward and place your palms on your buttocks. Bend the protruding limb at the knee, extending it forward as much as possible. During the subsequent squat, the calf muscle will stretch.

I shared an algorithm for reducing calves with exercises. By following the complex and following a diet, achieve your goal within a quarter. Don't trust people who promise to help solve the problem in a few weeks.

Video exercises

After achieving results, continue doing the exercises. I recommend including them in your daily morning exercises. This will consolidate and improve the result.

Other ways to reduce your calves

Relaxing the calf muscles with massage. It is not necessary to contact a massage therapist. Rub, knead and stroke the problem point yourself. To prevent skin damage during the procedure, use oil. After a hard day at work or an intense workout, shaking your legs will help relieve tension in your calves.

Visit to the pool and exercise equipment. An elliptical trainer or treadmill will help you achieve your goal. After completing the physical or water procedure, do not eat immediately.

Exercises on the elliptical trainer. The sports device improves the aerobic capacity of the body. Exercising on the machine is safe for joints and stretches the calf muscles, which reduces volume.

Video training

If you dream of slender legs and neat calves, try aerobics, swimming, an elliptical trainer and a set of exercises. I advise you to pamper your feet with cream, relaxing baths and massages.

Do not forget that full shins are a temporary phenomenon with proper attention. Be patient, follow the advice, and your legs will become ideal in proportion and volume. Good luck!

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 your 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 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 towards 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 from 5 minutes, eventually reaching 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. The 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 each person needs an individual approach to finding a set of exercises for losing weight in calves. Don't expect results in a very short period of 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 within 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!

Many women are concerned about the appearance of their legs. The calves are sometimes too massive. The muscles in the calves become enlarged due to swelling and excessive physical training. Sometimes they remain large when a girl has lost weight. As a result, the calves not only look too large, making the appearance unfeminine and rude, but also visually shorten the legs. This problem needs to be addressed because your calves can become so large that you simply won’t be able to wear your favorite jeans again. Yes, and in “mini” legs will look ridiculous. How to reduce calves on your legs? Let's consider the most effective exercises and preventive measures. You will need to change your menu, watch your habits and constantly exercise. Your legs will begin to change right before your eyes, and very soon you will forget about big calves.

How to prevent enlarged calves on your legs? Simple tips
First of all, you will need to follow the general recommendations. This is the only way you can control the increase in your calves and create good conditions for reducing volume.

Shoes. Avoid uncomfortable shoes, high heels, or platform shoes. It is advisable not to wear high-laced shoes, which interfere with blood circulation and cause swelling. Your shoes should certainly be comfortable: their task is not to squeeze, but to gently fit your feet.
Nutrition. Keep an eye on your menu. Don't eat a lot of sweets and fatty foods, don't salt your food too much and don't add spices. Temporarily eliminate all smoked and spicy foods from your diet. Stop drinking water three hours before bed.
Pose. If you have a habit of sitting in a chair or on a sofa with your legs bent, you need to forget about it. You interfere with blood circulation, your legs swell. As a result, the calves become large and the legs become disproportionate.
Bike. Fans of cycling will have to give up their hobby for some time. You will develop your calf muscles too much in this way; exercise will not be able to cope with the volume. Don't ride a bike for at least 3-4 months until you see clear results from the exercise. If you need a bicycle, reduce your travel time by at least half. Otherwise, your big calves will stay with you.
Walks. A golden mean is needed here. There is no point in giving up walking at all - your calves may “sag” and your leg will lose its shape and elasticity. In addition, walking in the fresh air is good for overall health and improves body tone. The best option is to walk for about half an hour, no more.
Aerobics. Do regular aerobics, train with a jump rope. A good option is step aerobics.
Losing weight. If you are losing weight, but your calves do not lose volume, try to slightly reduce the rate of weight loss during exercise. Otherwise, exercise will still not help eliminate the problem: you will lose weight quickly, and your calves will “dry out” more slowly.
Fitness. When you are already concerned about the size of your calves, you need to stop doing leg exercises on machines. Otherwise, the muscles will continue to grow.
Measure. Use moderation and use common sense when reducing the size of your calves. Please note that the legs should not resemble sticks and should have the same volume along the entire length. A beautiful feminine leg is distinguished by graceful lines and a slight increase in volume above the knee. Legs that are too thin look ankle-shaped, reminiscent of the legs of a teenage girl. When doing exercises, doing special exercises to reduce calves on your legs, know how to stop in time. Your legs should be harmonious and feminine, look natural.

Follow the tips: this way you will be able to naturally reduce the volume of your calves and increase the effectiveness of the exercises.

How to reduce calves on your legs? Doing exercises!
Do a variety of exercises, exercise regularly, and gradually increase your stretching. It is this kind of targeted work on your body that will help you really reduce your calves noticeably. Don't forget about exercise. It is very important to perform them constantly, without long breaks or missing days.

Warm up your muscles first. Before each lesson, you need to run in one place for about 2-3 minutes. The best option is to do it on tiptoes. Also sit down a few times.
Do some stretching. Stand up straight with your feet shoulder-width apart. Try to stand in one line. Feel your whole body. Slowly bend your body forward, bending at the waist. Touch the floor with your hands. Lower your head as low as possible. Imagine that you are bending in half, and be sure to watch the muscles of your calves: they should tense, tighten. Then straighten up just as calmly.
Ballet exercise. One can truly envy the beauty of ballerinas' legs. A simple ballet exercise will help you reduce calves on your legs at home. Stand up straight. The feet should be parallel to the shoulders. Squat carefully and slowly. You only need to bend your knees, and tense your hip muscles. Focus on your feet first. After sitting down like this 10-15 times, repeat the exercise, but this time focusing on your toes, slightly lifting yourself up on them.
Take a jump rope and start jumping, noting the time on the clock. Jump on two legs for about 10 minutes. Then you need to jump on one leg for at least 5 minutes. When you are just getting used to exercise, you can limit yourself to 6 minutes on two legs, and 3 minutes of jumping on each leg separately. Increase the time gradually.
Stretching to reduce the size of your calves. Stand up straight. You can lean your back a little on the wall for stability, but you can’t put any emphasis on your back. Place your entire body weight on one leg. The other leg needs to be bent at the knee. Take your foot with both hands and begin to gradually stretch the bent leg and straighten it. Try to create an angle of about 90 degrees between your legs. Pull your leg gently, but quite firmly - your calf muscles should tighten well. It is usually not possible to immediately achieve the desired angle, but with each session the stretching becomes better. Repeat the exercise with the other leg.
Perform rolls. Stand on your heels and quickly take 15-20 steps, and then immediately roll onto your toes and continue walking on them, also about 20 times. Repeat the exercise at least 2 times.
Warm up. As a warm-up, you need to run in place for about 2 minutes. It's better to do this on tiptoe. Then quickly tiptoe for about 20 small steps, standing in one line and raising your arms. Watch your calf muscles: they should be tense.
Swing your legs. Before this exercise, place a chair nearby. You may need the backrest as a support point. Place your feet parallel to your shoulders and extend one leg forward. Pull the toe well so that all the muscles tense. Quickly swing back while holding onto the back of the chair. Repeat the exercise with the other leg.
Squats again. Before the end of the workout, do squats again.
Lunges forward. Lunging with your feet forward will help you reduce your calves. Stand straight with your feet shoulder-width apart. Make sharp lunges with your feet forward, one at a time. After lunging, be sure to fix your body position and feel how the muscles in your legs tense.
Massage. After class, be sure to sit down, completely relax, stretching your legs. Massage your calves and massage them with a dry towel. You will increase blood flow, increasing the effectiveness of your workouts.

Do exercises every day. They should take you about an hour and a half. Gradually increase the load, remember that training should not harm your health. Follow the plan and don't skip exercises to achieve the best results. Your calves on your legs will begin to shrink before your eyes.

If you have large, thick, or disproportionately large calves, know that the situation can be corrected. It is almost impossible to reduce a single body part, but you can make your calves thinner if you lose weight. The exercises will strengthen the muscles in your calves. If you have a lot of fat, losing weight may help, but if your calves are made up of muscle, achieving shapely calves will be difficult. Eating right can help you become slimmer, which can affect the appearance of your calves. Additionally, your calves may become large due to certain habits. To correct the situation, you need to understand what you are doing wrong.

Steps

Selection of exercises

Types of Cardio Exercises
Long walking on a flat surface. Walking is the least effective form of cardio exercise, but walking is suitable for beginners, overweight people and those recovering from injury. This is a low-intensity type of cardio exercise.
Fast run. Running burns more calories, but is harder on your joints and bones.
Swimming. Swimming is an excellent high-intensity exercise with minimal risk of injury.
A ride on the bicycle. This is a high-intensity load, but it does not have a serious impact on the bones and joints. The bike is suitable for people of almost any skill level.
Exercises on an ellipsoid. The elliptical is an alternative to running because the machine simulates the movements of running but puts less stress on the joints.

To make your calves thinner, do strength exercises. If your calves lack definition, strength training will help you lose weight overall. Muscle needs more calories than fat.

Strength training with light weights

They will help you build muscle mass and lose excess weight without increasing in volume. If you already have sculpted calves, these exercises will not help solve the problem.

Squat. Use your own weight in the exercises.

Place your feet shoulder-width apart, place your hands on your waist, and bend your knees.

This exercise will help you strengthen your calf and thigh muscles. To make the exercise more challenging, try placing your weight on your toes rather than your heels. This will burn more calories and put less strain on your calves. Stay in the down position for 2-3 seconds and straighten up. Perform 10–15 repetitions per set.

If you squat with a weight in your hands, your calves may increase in size.
To make it easier to maintain balance, stretch your arms out in front of you, palms down, parallel to the floor.
Combined with other exercises, squats can help you burn more calories and fat and strengthen your muscles.

Rise up on your toes. Place your feet shoulder-width apart and grab a chair or table with your hand. Rise up onto your toes, lift your heels off the ground. Hold for a second and return to the starting position. You will feel tension in your calves. Perform 20 repetitions in one approach.

Kick an imaginary ball with your feet. Stand in front of a step the height of a ball, place your hands on your waist and throw one leg forward so that your toes touch the step (or an imaginary ball). The second leg should stand behind you at a foot's distance. Then switch legs. Repeat the movements quickly and without stopping. You will feel a burning sensation in your calf muscles.

Avoid exercises that place more stress on your calves. If you have muscular calves,

stress on them can make them even more massive.

Avoid exercises that cause a burning sensation in your calf muscles, as this indicates a heavy load. Avoid the following exercises:

Exercises with heavy load on the calves
Climbing uphill by running or walking. Although walking and running put stress on your calves, you shouldn't avoid them completely, but try not to walk or run uphill.
Climbing stairs or rock climbing. Avoid step training, stair climbing and rock climbing.
Jumping rope. Jumping jacks are a great cardio exercise, but they can also make your calves grow.
Calf raise. This exercise will increase the size of your calves if you already have muscular ones.
Sprint. Sprinters run on their toes, which puts a lot of stress on the calves.

Proper nutrition

Count your calories. It is impossible to lose weight in specific areas, but you can lose weight in general, which will also reduce the coverage of your shins. To lose weight you should
expend more calories than you consume
To do this, you need to understand how many calories you burn and how much exercise you do.
- You can use fitness apps (MyFitnessPal, MyPlate Tracker (in English)).
- Daily calorie intake depends on gender, age, level of physical activity and other factors. Talk to a nutritionist and ask him to create a meal plan for you.
- Eat at least 1200 calories per day.

Eat low fat foods. If you have excess fat in your calves and need to lose weight, you may not be able to eat a diet that will target your calves first, but you can eat less fat to lose weight overall. Choose

healthy fats: avocado, nuts, olive oil.

Eat more fruits and vegetables. Eating a diet rich in fruit will ensure your body gets all the vitamins, minerals and fiber it needs. All fruits and vegetables will do, but the healthiest ones will be:

Replace processed grains with whole grains. Whole grains are a source of fiber, which helps you feel full faster. Thanks to this, you will eat less often. Processed grains cause wild swings in your blood sugar levels, which can make you feel hungry and tired often.
- Whole grain cereals include wheat bread, oatmeal, brown rice, whole grain pasta and barley.
- Processed grains include white bread, white rice, regular pasta, and most crackers and baked goods.
Choose lean sources of protein. Protein plays an important role in any diet. It fills you up faster and gives you energy. This allows
eat less and burn more calories.
Choose lean sources of protein over fatty ones (skip pork ribs and fatty steaks). Eat more:
- lean meat (chicken, turkey, lean beef);
- legumes (peas, beans, lentils);
- low-fat dairy products (milk, yogurt).

Lifestyle changes

Try to always keep your weight on your whole foot. You may be putting a lot of stress on your calves while walking. For example, you put your weight on your toes rather than your heel And fingers.
- You may not even notice how you walk. Ask a friend to observe your walk and give you an honest opinion.
- Try curling your fingers a little while playing sports. For example, if you're doing squats, lift your toes off the ground and put your weight in your heels.
Don't wear high heels. If you wear high heels frequently, your weight will be distributed unevenly, causing your calves to grow. Avoid these shoes until the problem is resolved.
- To compensate for poor weight distribution caused by heels, perform strength exercises (such as lunges and squats).
Do stretching exercises. Stretching won't make your legs slimmer, but it will help.
joints become in the correct position.
This can affect how your calves perform.

Calf stretching exercises
Bend towards the toes. Sit down, bring your legs together and carefully lean forward, trying to reach your toes with your hands. Bend over until you feel discomfort and burning in your calves. Hold for 15 seconds.
Stretching with wide legs. Place one foot in front of you, the other behind you at a comfortable distance. Bend your front leg and keep your back leg off the ground. Look ahead as you stretch the back of your calf. Stay in this position for 10–15 seconds.
Stretching with a step. Place one foot on the floor and extend the other forward so that half of your foot is on the step. Lean forward, feel the tension in the leg that is standing on the step. Hold for 15-20 seconds and repeat on the other leg.
Head down dog pose. Lie on your stomach, place your hands shoulder-width apart, straighten your legs. Stand on your palms, push your body up, transfer your weight to your heels. The body should form an inverted "V". Hold for 25–30 seconds.

Too voluminous calves disappoint many girls - this includes an inharmonious silhouette of the legs, difficulties in buying boots, and uncertainty in choosing the length of a skirt. A thin ankle is unattractive, but muscular or swollen, thick legs make their owners feel complex about their appearance and dream of how to shrink their calves faster.

Find out the nature of the problem

Women's figures differ from each other, but their shortcomings and problems can be reduced to several types. This will help you correctly determine how to reduce your calves.

Excessively voluminous calves can be due to:

congenital body constitution - hypersthenic structure (predominance of muscle mass, stocky figure, wide bones);
fat deposits on the legs, and losing weight in the hips and waist can emphasize it;
swelling of the extremities with varicose veins - with loose tissue, pale skin, protruding veins, pain and burning sensation;
pumped up muscles - with a relatively thin ankle and a small knee joint (this happens in ballerinas, athletes, with an excessive passion for fitness, running).

To regain confidence in your attractiveness, choose one of the options that most accurately describes your data. This will point you in the right direction and help you figure out how to make your calves smaller, at least visually.

How to save a pumped-up shin

A similar problem occurs in women whose body responds too actively to physical activity, building up excess muscle mass.

This happens with prolonged physical activity and the abundant presence in the diet of proteins necessary for building muscles, which continue to develop rapidly. How to stop the unwanted process and make your legs more feminine?

First thing to do- review your diet for proteins and temporarily reduce the amount of meat dishes, milk, cottage cheese, cheese and legumes. This will force the body to some extent “calm down” the excessive growth of muscle fibers.
Next important step- reduce the load on the calf muscles. For those who work out in the gym, it will not be difficult to choose exercises that train the body bypassing the lower leg muscles.

For those who cannot do without straining their calves, you need to try not to put strain on them in everyday life: stop riding a bike, use elevators, and replace hiking with another type of recreation.

How to reduce fat shin

Sometimes, having lost weight at the waist and having difficulty removing fat from the hips, women notice that their legs are not going to give up so easily. Indeed, if adipose tissue has somehow accumulated in large quantities below the knee, then getting rid of it becomes difficult, but by no means impossible.

Almost the same actions as for losing weight in the waist and hips will help you:

continue a low-fat, low-carbohydrate diet;
“break” fat deposits with a massage using a rough applicator (wooden or plastic massager with “fingers”);
Perform daily exercises that improve blood circulation in the subcutaneous layer - with long repetitions, as well as stretching;
use wraps with cling film, the warming effect of which will help transform fatty tissue and remove toxins from the problem area.

Exercises for losing weight of the lower leg

Single leg calf raise. Bend the other leg and hold it, hooking your foot just below your standing leg. Do 2x12 reps on each leg.
“Swallow” with dumbbells. Starting position - standing, arms hanging freely along the body, a dumbbell weighing 3-4 kg in each hand. Transfer your body weight to your left leg, take your right leg back and lift it, while leaning your body forward. Hands with dumbbells serve as a counterweight, which must be held not by the lower back, but by tension in the muscles of the left leg. Do 3x8 reps on each leg.
Stretching against the wall. Stand facing the wall, stepping back 50 cm from it. Take a step with your right foot, placing your foot against the wall, without lifting your left heel from the floor. Do not bend your lower back, left knee, or hip joint; do not bend your leg muscles. Do a stretch on your right leg. Perform 3x1 min.

Ask a specialist for help

A voluminous “swollen” shin and ankle causes a lot of trouble: the tops of boots are difficult to fasten, tight tights make your legs “hum” in the evening, the contours of the ankle become blurred and disappear into the swelling of the ankle bone.

Overweight women are sometimes helped by thin ankles, which can be safely shown from under a skirt or put on flirty shoes, but swollen legs, on the contrary, can visually make the figure obese and add several extra years to their owner.

The reason for this condition of the legs is, of course, varicose veins. Reduce the load on your legs, give up stimulating massage, hot baths, smoking, and alcohol. Use medicinal ointments based on horse chestnut extract. Make sure your shoes are comfortable and your bag is light.

But the most important thing in the fight against such a problem is to consult a doctor who will conduct a competent examination of the vessels of the legs and prescribe the necessary treatment. An examination of internal organs, in particular the kidneys, may be required.

Varicose veins are not a terrible disease at all, and qualified medical care will certainly improve the condition of the legs and return them to an attractive appearance.

If you are unhappy with the structure of your legs

How to correct the figure given by nature, the shape of the legs, inherited and, perhaps, a family “trait” on the maternal side? Wide, fleshy calves are not uncommon among women of various professions and inclinations, but none of them wants to look like a hardy peasant woman with a working figure.

Then all sorts of corrective means are used that can completely transform the silhouette and divert attention to more spectacular parts of the body.