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 their 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.
-
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 feet. 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.- Remember that genetics play a major role in how your calves look. If you are predisposed to large calves, you will find it very difficult to reduce them.
- Walk on a treadmill.
- Ask a therapist or exercise therapist to analyze the way you walk. You may be putting too much stress on your calves when you walk, causing them to become larger. By strengthening your calf muscles, you can make your sparks look slimmer.
Warnings
- Before starting a new training or nutrition plan, talk to your doctor. This is especially important if you have serious health problems (such as diabetes).
Hello, my dear girls and, especially, fit girls! Friday is women's day, on which we go to the bathhouse and devote our notes to “narrow” issues of figure correction. And today on the agenda is a topic that is relevant for many young ladies, namely: how to lose weight in your calves? After reading, each of you will know exactly how to make her legs slimmer and her calves less prominent. We will look at the causes of large shins, get acquainted with issues of anatomy and, most importantly, analyze a specific training program aimed directly at solving the problem that concerns us so much.
So, ladies, take your seats and put your ears on top :).
How to lose weight in calves? FAQ questions and answers
Well, first I would like to remind you that this is the second note in which we analyze “narrow” women’s curvy issues and bring our loved ones into delicious shape. The first creation under the title is waiting for you to give it the grace to be read, so we don’t hesitate and, if the topic is relevant, we study and apply the knowledge in practice. We are going further and today we will deal with the female bottom, and not the buttocks (how to pump them up and so all the sites are mucking about), and a more specific muscle group - the calf or, in common parlance, the shins.
In general, it’s worth saying that the question “how to lose weight in calves?” is one of the most popular, at least among female readers, because it (the question) quite often came from young ladies who very persistently demanded recommendations regarding its solution. In general, the problem of large calves is relevant mainly for the fair sex. Moreover, the problem does not necessarily occur only in women’s bodies; no, thin and sonorous ones are also susceptible to this “misfortune”.
For example, in the past you were involved in dancing or another sport in which you actively worked your legs, and now, when the hobby has passed and the general forms have deflated, the infectious calves remain in their place - large and voluminous. And it turns out that you are all so thin and airy, and your legs are like those of the male sex. Many young ladies have a complex about this and cannot afford to open their legs - wear short shorts or dresses. In general, it’s sad and sad :) and in this note we will try to clearly and clearly outline the plan for dealing with large calves.
So, let's go.
Note:
For better assimilation of the material, all further narration will be divided into subchapters.
Why do I have big calves? Main reasons.
Everyone knows that girls are inferior to men in terms of bones and muscles, but there is one muscle group in which they often “do” our brother, and these are the calf muscles and ankle girth. It is the lower legs of women that often have the same, or even larger, girths as those of men. Therefore, it is no wonder that ladies want to make their calves thinner.
In this note, by large calves we will understand the following:
Of course, each case is individual, but in general we will get rid of large calves. So take another look at yourself from behind. (and not only independently) and decide for sure whether your shins fit into the category: large, dense, bottle-shaped.
As for the main causes of thick calf muscles, these include:
No. 1. Genetics
One of the biggest reasons for having big calves is your parents. Look at their legs/shins. (especially on the female side) and rate yours. If your loved ones have massive shins, then most likely you will have the same ones over time. And the question of how to lose weight in calves may also be relevant for you. The good news is that you can fight genetics by making adjustments to your original anatomy. For example, if you have a short Achilles tendon, your calf muscles will appear larger (the muscle is longer). If you have a long Achilles tendon (muscle is shorter), This allows the calf muscles to “sit high,” which makes the lower leg look smaller and thinner. Compare two different types of shins (with different types of Achilles tendon).
It is impossible to lengthen tendons (this is determined by genetics), however, you can avoid certain movements/exercises that make your calves bigger.
No. 2. Sports/Exercise
Certain sports/physical activities (for example, football, ballet, stepper exercises, running on an incline) in which there is a constant load, incl. on the forefoot, can lead to a build-up of the calf muscles.
No. 3. Adipose tissue
Calves are problem areas. This means that a girl can have a chiseled figure, but her lower leg muscles are her “Achilles’ heel”, i.e. a place where fat accumulates, which is the last place to leave. Few people know, but the habitat of fat is not only the subcutaneous space, but also the intramuscular space. However, the fat does not go away locally, and the general strategy for losing weight in the calves is total weight loss. Moreover, it is possible that you can significantly lose weight everywhere, but your calves will lose a minimal percentage of fatty tissue.
Note:
Muscle resection – removal of the intramuscular (deep) layer of fat. Liposuction is the removal of subcutaneous fat.
No. 4. Run
Sprinting – running at speed, contributes to increasing the volume of the calf muscles. Therefore, if you decide to lose weight, and you were told that sprinting is the ideal way to do this, then do not be surprised that at the end you will get extremely dubious results in losing weight, but quite obvious results in increasing your calves.
As for jogging, an increase in the volume of the lower leg can only be achieved in the long term with frequent (4-5 once a week) jogging (up to 60 minutes). Therefore, by moderating our running, we can influence the lower volumes.
No. 5. heels
What girl doesn't love wearing heels? However, few young ladies know that constantly wearing them (at least 5 days a week) leads to excessive stress/overload on the calves and a slight increase in their volume. Another, more obvious negative factor in relation to heels is the shortening of the Achilles tendon, and the more excess weight a lady has, the more stress her tendon experiences.
Now let's delve into the theories and talk about...
Calves: questions of anatomy
To start deflating your calves, we first need to understand what they are in terms of structure. Many people believe that the lower leg = calf, in fact the muscles of the lower leg consist of 2 large muscles:
- soleus - originates from the fibula and tibia and lies under the gastrocnemius, pushing the latter to the surface;
- gastrocnemius (gastrocnemius) - originates from the femur and has 2 heads – medial head and lateral head.
These two muscles work together to bend the leg.
When assembled, the anatomical atlas of the lower leg muscles looks like this (clickable).
Note:
The ideal size (girth) of the calf should correspond to the girth of the biceps of the arm.
As for muscle fibers, in the majority of people, slow-twitch fibers predominate in the gastrocnemius and soleus (55 And 70% respectively). However, there is a certain percentage of people whose calf muscles consist of 60% from fast-twitch fibers.
In the note key, we are also interested in questions of “internal” anatomy, i.e. what happens inside the lower leg muscles when performing a particular movement/exercise.
And the following happens.
In other words, when performing exercises on the muscles of the leg, there is an increase in pressure in the veins of the leg (before 300 mmHg) and blood pumping/pumping (and) calves. As a result, after a high-quality load, the athlete feels the filling of the target region with blood, as well as swelling and breaking (burning) of the calf muscles.
Actually, we have figured out the theory and now we move directly to...
How to lose weight in calves: the practical side of the issue
One of the most difficult cases of calf correction in terms of reducing their volume is the situation when we have developed (all 3 ) the heads of the calf muscles and excess fat (subcutaneous/intramuscular).
In cross-section, this “disgrace” presents such a picture.
It is quite obvious that losing weight in the calves is the process of reducing the percentage of fatty tissue in the entire body and focusing on training the muscles of the lower leg - the gastrocnemius and soleus.
I think many young ladies have a question on their lips: won’t I make them even bigger by training my calves? Maybe we should just not touch them? In fact, your calves will not shrink on their own, even if you neglect them and don’t train for six months/year, the result in reducing their volume will not satisfy you. Those. The only way to make your calves smaller is to give them the right load/exercise and mix it up with a certain type of cardio.
We will explore the last two questions further and start with...
No. 1. Cardio
The main rule for aerobic activity to reduce calves is to use resistance-free and high ( 35-45 minutes) duration of one session. Translated into plain language this means that you should not use:
- treadmill with incline;
- running uphill;
- sprint;
- stepper;
- walking on a changing staircase simulator;
- resistance exercise bike.
It is this kind of cardio that will have a voluminous effect on your calves, i.e. using it, you will reduce the percentage of fatty tissue in the entire body, but your calves will become denser/muscular.
Note:
If you want to shrink your shins, you should avoid (or minimize) sitting in a cross-legged position, because this position leads to pinching of the large popliteal artery and disruption of blood circulation, ultimately leading to the formation of mesh/stars and varicose veins. Standing in one position for long periods of time also reduces blood circulation to your calves, which can cause toxins to build up in the muscles of your lower legs.
The main types of cardio that can be used to lose weight on calves include:
- walking at a constant pace on a flat treadmill;
- long distance running (before 50 minutes, 3 once a week);
- low jumping rope;
- elliptical trainer;
- exercise bike without resistance;
- burpees;
- climbing with feet to hands;
- swimming.
A visual version of what was voiced represents the following picture.
No. 2. Training program
Well, for dessert we have two highlights of the program :), i.e. special PT, which are aimed at reducing calves and shaping the lower legs.
Training parameters for the gym:
- quantity per week - 2 ;
- intensity - moderate/normal;
- rest time for m/b approaches - 60 seconds;
- cardio - walking with a constant change of pace on a flat treadmill immediately after training before 40 minutes;
Home workout options:
- quantity per week - 3 ;
- intensity - high;
- rest time for m/b approaches - 30-40 seconds;
- number of approaches/repetitions - specified;
- cardio - long-distance jogging immediately after training before 40 minutes;
- stretching the calf muscles after each approach.
The program itself and the atlas of exercises present the following picture.
These are two different programs with the help of which you will solve the question of how to lose weight in your calves. We're done with the substantive part, let's move on to...
Afterword
Today we answered the question - how to lose weight in calves. I am sure that after assimilating and applying the information in practice, you will have one less problem area. Don't believe me? Try it, and the results will not take long to arrive!
Good luck, my beauties:) and see you again!
PS: How are things going with your calves?
With respect and gratitude, Dmitry Protasov.
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.
Many women are dissatisfied with the size of their legs or legs in general and dream of reducing their calves even through surgery. But is this really the only way?
Simple rules for every day
In fact, there are less expensive and dangerous methods that you can use:
Move your legs even while sitting! To quickly lengthen your shin, stretch it at any moment. Sitting on a chair with your back straight and pressed against the back, rotate your left leg clockwise and counterclockwise 6-10 times. Repeat the movement with the other leg.
Burning excess fat in the lower leg area
Removing the calves on the legs like folds on the stomach or riding breeches will not work, since the lower leg rarely accumulates fat, and its shape is determined by the calf muscle. An increase in the fat layer occurs, especially in winter, but with regular walking, the calves regain their slender state quite easily. Thus, regular aerobic physical activity helps to remove fat - walking long distances will be ideal for any level of fitness.
Losing fat on your legs and calves in a week is real, but difficult. Working for speed involves increasing the intensity of the load - using jumps. Of course, fat will burn, and leg muscles will strengthen in response to tension in them. Since a person uses a muscle often, the body receives a signal - it needs to be grown.
A set of exercises will help you quickly burn fat and avoid getting too inflated calves if it combines three types of loads:
- power multi-repetition;
- cardio;
- stretching.
Each exercise is performed for a minute without a break. First, we perform calf raises without using dumbbells. Then we jump from side to side, you can pause if your breathing becomes difficult.
We perform side jumps in the “skater” style - we jump from foot to foot, tilting the body and moving the bent leg back.
At the fourth minute, we get into the plie position - with our feet wider than our shoulders, squat down and begin to lift our heels off the floor one by one.
Fifth minute - stretching against the wall: we put one leg back, rest our hands on the wall and lean forward, bending our left leg at the knee, and touching the floor with our right heel - 30 seconds for each leg.
Sixth minute – bent over stretch: put one leg forward on the heel, bend your body forward, keeping your back straight, and pull your toes towards you.
Too inflated calves - how to remove volume?
“Bottles” is a popular name for legs with developed calf muscles. Most likely, a girl with voluminous calves has an enviable rounded butt and arms without sagging - heredity determines the shape of the muscles.
To correct it, you need to maintain physical activity at the level of 2-3 aerobic workouts per week, as well as actively engage in stretching, for example, power yoga.
Downward-facing dog pose gives a good stretch to the calf muscles. Get into a plank position on your palms. Lift your pelvis up, squeezing your abs, stretching the backs of your legs, and arching your upper back.
The heels tend to the floor, and then a tension is felt in the calves. In this position, try to walk forward on straight legs. Do 10-20 steps in three approaches, improving stretching.
How to remove volume if your calves are inflated?
Perform the reverse “procedure”. Instead of building muscle mass in the lower leg area, burn it with cardio exercises. But remember that the muscles go away evenly on all legs. To preserve the muscle mass of the rest of the legs, back and arms, you will have to load them even more intensely, and simply forget about the calves for a while, add slow running for 40-60 minutes.
The standard of thin calves is imparted by models who are tall and have long calf muscles. But what should we, ordinary women, do with our curvy calves? Let's look for the answer together!
Why are they big?
There are at least three reasons for large shins:
- wide bone and developed muscles;
- accumulation of fat in the lower leg area.
- swelling due to fluid retention.
Are large calf muscles a problem?
Developed calf muscles always attract the gaze of men. Strong legs are the beauty of a woman. Remember, if the muscles are elastic, voluminous and loaded, then cellulite and sagging will never appear in this place!
The causes of large calf muscles can be the following:
- hypersthenic body type with heavy and wide bones;
- sports background - large calves are awarded in gymnastics, athletics, and ballroom dancing.
Exercise is beneficial and actually enhances femininity if done correctly. Women with hyperasthenics can easily gain muscle mass, succeed in sports and in bikini competitions, since the muscles easily respond to growth loads.
To simply keep your muscles toned and prevent fat gain, you need to do cardio exercises twice a week - running, swimming, jumping rope, and do strength training in a high-repetition mode with minimal breaks between exercises or approaches.
Leg stretching – reducing calves
How to make your calves thinner without pumping them up even more? Stretching will help, as it relaxes tight muscles and makes them more flexible and your calves thinner.
Stand facing the wall, take a step back with one leg and fix your heel on the floor. Move your body forward so that the knee of the leg in front moves towards the wall. Hold the position for 20-30 seconds, repeat with the other leg. Sit on the floor, stretch your legs forward, bending at the hips at an angle of 90 degrees. Straighten your back, moving your pelvis back, rest your hands on the floor from behind. Pull your socks towards you and hold the pose for 20-30 seconds.
Get on all fours so that your palms are under your shoulders and your knees are under your pelvic bones.
Place your fingertips on the floor and lift your pelvis, straightening your legs and back into an inverted V position, trying to relax your lower back and tuck your stomach. Try to touch your heels to the floor to stretch your calves, hold the position for 20-30 seconds.
Do the exercises every day, or be sure to add stretching to the complex after training.
Burning fat in the lower leg area
Fat does not spare even the most working muscle - the calf. People who lead a sedentary lifestyle notice that their shins eventually turn into quivering jelly when walking.
In fact, even just flabby calves look swollen and shapeless, so they need a lift - a muscle corset.
To fight fat you need double work:
- strengthen the lower leg muscles;
- burn fat layer.
The complex should combine strength and aerobic exercises. To strengthen the lower leg muscles, calf raises with and without dumbbells are ideal. The number of repetitions can reach up to 100 times per set - calves love a lot of work!
To burn fat, you need to do aerobic exercise.
Thin calves will require any kind of jumping. Stand up straight, lower your arms at your sides, jump with your legs to the sides and at the same time clasp your arms above your head. Repeat for 30-60 seconds, move on to another exercise.
Lunge back and kick forward. Stand up straight, take a step back, squat so that your front knee forms a 90-degree angle with the floor, rise and move your back leg forward to strike, extending your toe. Repeat 10 times on each leg. Jumping from side to side. Stabilizing muscles are activated. You can jump with both feet at the same time or jump from foot to foot, which is suitable for beginners.
Bends on one leg will provide stress and stretch to the back of your legs, which will tighten loose skin. Stand on one leg, carefully bend down, moving the other leg back. For beginners, you can bend your knee. Repeat 10 times for each leg.
You can complete the complex with a minute of running in place: 30 seconds to raise your knees as high as possible, and the other 30 seconds to throw your heels towards your buttocks.
Muscle training will tighten your legs and help create protection against the accumulation of excess fat. Typically, thick calves are the tip of the iceberg and are actually the last to gain weight.
Look at your thighs, belly and back of your arms - there is no doubt that there is flab on them too if it has affected the lower leg.
The remedy against it is training in the gym, but do not run to the machines, choose dumbbells and barbells to make the muscles work naturally.
How to thin calves with swelling?
Eliminate the cause of swelling. Of course, if the legs are swollen due to kidney, heart and liver diseases, then
direct route to the doctor. You should not try to take diuretics on your own; perhaps the problem lies much deeper.
If swelling appears after prolonged standing, running, or walking, then simply raise your legs up to ensure blood flow. Give your feet and ankles a good rest, choose comfortable shoes for walking, and avoid heels.
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