Calf work outs BESIDES running that do NOT require machinery??

Whether you've got skinny calves or fat calves, these calf exercises

can help! They will assist you in building a beautiful set of toned

calves which you can show off at the beach this summer.

1. Double Leg Calf Raises

This exercise requires a bit of balance. If you're a little wobbly,

either hold onto something or make sure you're at the bottom of the

set of steps! We don't want to hurt you before you've even started!

•Find a step of some kind.

•Hold a weight in each hand.

•Stand up straight, with the balls of your feet on the edge of the

step.

•Lift up onto your tip toes and tense your calf muscles.

•Hold for about 1/2 a second.

•Lower your heels below the edge of the step.

•Repeat.

2. Single Leg Calf Raises

This exercise uses a weight, but you don't have to use it if you're not strong enough yet.

Funnily enough, calf exercises are often more effective with less weight anyway!

•Find a step of some kind and something nearby. eg: a chair to hold onto.

•Hold a weight in one hand.

•Use your other hand to help you balance.

•Stand up straight, with the ball of one foot on the edge of the step.

•Bend your other leg behind you.

•Lift up onto your tip toes and tense your calf muscle.

•Hold for about 1/2 second.

•Lower your heel below the edge of the step.

•Repeat.

•After your set is finished, change legs.

3. Calf Raises Using Weights

You can make these calf exercises more effective if you have

something under you toes - like a plank of wood. This allows your

calves to go through just that little bit more range of motion.

•Get a chair or bench to sit on.

•Hold a weight across your thighs or one above each thigh.

•Sit up straight, with your feet flat on the ground.

•Lift up onto your tip toes and tense your calf muscles.

•Hold and squeeze for 1-2 seconds.

•Lower your legs back down to the floor.

•Repeat.

4. This exercise is really good because it's a lot easier to balance

when you're leaning against the swiss ball. Of these calf exercises,

this is our favorite.

•Get a swiss ball and 2 dumbbells.

•Put the swiss ball on the wall and rest your chest against it.

•Hold a dumbbell in each hand.

•Using both legs, lift up onto the balls of your feet.

•Lower down slowly.

•Repeat.

WARNING: For People With Fat Calves

It's important you know that calf exercises are one of the least

effective ways of reducing the fat stored there. Rather you need to

work larger muscle groups to boost your resting metabolic rate. This

will help you burn fat from all over your body - including your calves!

In ballet it's called a releve, but in normal terms, just lifting yourself while standing from a flat footed position, to the tip of your toes, works out your calves. To get an even better calf workout, stand up on the ledge of a fireplace, or on a sturdy coffee table, and let the back of your feet dangle off the edge, so that your feet are at an angle, then tense your muscles to raise yourself up to the tips of your toes, then slowly go back down. Keeps your legs straight, as this intensifies the workout.

This lady in the link below talks for awhile. Just skip halfway in to see what I'm talking about (if it doesn't make much sense).