A Guide to Get Sculpted Calf Muscles

With the warmer weather approaching people often get motivated to get into shape to have that perfect body to show off. One area people may be focusing on is their calf muscles. Your calf muscles are the muscles on the back of your lower legs. There are many ways to tone up your calf muscles being that most activities you participate in use these groups of muscles, however there are certain exercises you can do to ensure that you will get those perfectly sculpted calf muscles. The following are a few exercises you can try to sculpt up those calf muscles that are fast, easy, and need none or little equipment to achieve (meaning you can do these from the comfort of your home):

1. Step-Up: Using something that provides a step for you (a bench, an aerobic step, actual step in your house, etc) simply lift your leg up and down off your step repeatedly or rotate between legs.

2.Lunges: Start standing up (you can choose to have weights in your hands if you like) and take a lunge forward while never allowing your knee to go over your toe. At the bottom of the lunge (not touching the floor) thrust off with the back foot and then move toward the standing position. Repeat with the other leg.

3.Calf Raises: Can be used with an exercise ball and dumbbells for extra workout or without for beginners as long as you have something to support yourself up against. If using an exercise ball and dumbbells put the ball in front of your chest while holding the dumbbells. If not using the dumbbells put your hands out against the thing supporting you (most likely a wall). Next lean against your support (the ball or wall) and push upwards with your calf muscles until fully extended. Now lower yourself back down to the starting position and repeat as many times as desired.

4. Jump Squat: Jump squats provide an advanced challenge from normal squats. A beginner may wish to start with normal squats first and then advance into a jump squat. You may also wish to perform either exercise with or without light dumbbells being held at your sides. Next perform a jump causing you to push off with your thighs, calves, hams, and gluteus muscles. Make sure your knees are tucked into your chest during your jump. Bring your feet back down with your knees bent and slowly go back to the squatting position.

5. Calf Dumbbell Raise: Start by sitting on your ball (or something that will give your knees a 90 degree bend). Next lift your heels using your calves to push off until you are entirely extended. Using your dumbbells slowly lower the weight to the starting position.

These are just a few exercises that you can decide to use to sculpt your calf muscles, but certainly not the only ones. Walking, swimming, ice skating, jogging, and bike riding are some other activities that will strengthen your calf muscles. Think of activities you enjoy that use your calf muscles and as long as you perform these activities a few times a week your calf muscles should start to tone and sculpt up. Adding dumbbells is always a good option to add for extra resistance when you reach that level. While exercising do not forget to stretch out your muscles and drink lots of water as well as giving yourself ample breaks so you do not strain your muscles and cause injury.

All exercises explained in this article can be found and credited at http://www.myfit.ca/exercisedatabase/search.asp?muscle=Calf