Were you told time and again by family and friends that your calves tend to jiggle from side to side each time you are sprinting or walking? Then you must have flabby calves. Worry not because such can be dealt with through some simple exercises that you have to carry out at least three times a week for superb results.
Aside from keeping your calves from being floppy, performing the said exercises also helps strengthen those calves of yours, thus lowering your risk of getting them injured especially when doing challenging physical activities such as climbing flights of stairs, riding a bicycle, playing volleyball or busting a move on the dance floor.
So without any more ado, let’s check out those exercises that help keep your calves from jiggling like jello:
Seated Calf Raises
To do this exercise, you need to be sitting down on a chair. Make sure that your back is straight and the soles of your feet are planted on the floor before you start.
Get started by raising your heels off the floor. Do it as high as you can. You will surely feel your calves stretching and tightening as you do so. Hold it for about 1 to 2 seconds, and then place your heels back on the floor.
After about 1 to 2 seconds, repeat. You should do this 10 to 12 times. Afterwards, stand up and walk around a bit to have your calves stretched and relaxed.
If you want to make seated calf raises more challenging, you can place a heavy book on your knees as you perform this exercise for dealing with annoying flabby calves.
Standing Calf Raises
Want even more challenge? Then ditch that chair and perform calf raises while you are standing up. This will employ your body weight, allowing your calves to be worked out much more intensively.
To begin, stand up straight with your hands on your waist. Have your feet positioned about hip-width apart.
Slowly, lift your heels off the floor. Try to depend on your core muscles to save you from going out of balance. Try to take your heels as high as you can.
Once already at the highest possible position, hold it for about 1 to 2 seconds and then go back to the starting position. Do this 10 to 12 times, and then walk around or do some squats to have your calves stretched.
If you want more intense standing calf raises, do about 10 pulses while your heels are in the air — this will surely make those calves of yours very tight, saving them from jiggling each time you walk.
Aside from firming up your calves, this particular exercise is also very good at tightening your core muscles, thus giving you a flatter tummy and trimmer waistline.
What you need to do in order to get started is stand up straight with your feet just a tad wider than hip-width. Also, get your toes turned out slightly. Your arms should be placed on your waist
Slowly, bend your knees to lower your buttocks to the floor. Just make sure that your knees do not go past your toes, just like when doing squats which are normally performed by those who wish to tone their buttocks.
Hold the position for about a second, and then slowly go back to the starting position. Complete 10 to 12 counts, and then walk around and shake your legs afterwards.
Looking for some more challenge? Then simply combine sumo squats with calf raises. While in a squatting position, take your heels of the floor. Take them back to the floor before standing up from a squatting pose.