Brinda Sapat takes you through them one by one!
There's nothing quite as seductive as a pair of well-toned legs, is there? Fitness instructor Brinda Sapat tells you just how to get them:
Wear well cushioned training shoes.
1. Get your cardio fix
Walking, jogging, running, climbing stairs, aerobics are all forms of cardio workouts that use the calf muscle; so pick any of these for your cardio fix.
2. Double leg heel raises
Stand with your feet parallel to each other and hip distance apart.
Raise your heels off the floor and as high up as you can; as your calf muscles contract.
Lower down but just before you rest your heels on the floor, lift up for the next repetition.
Do 2 sets of 12-16 reps.
3. Toes turned in heel raises
This exercise follows the same movement as the previous one, but the position of the feet is different.
Turn your toes in towards each other and heels out to the side.
The positioning focuses on working the outer part of the calf muscles.
Do 2 sets of 12-16 reps.
4. Toes turned out heel raises
Again, the same movement as before, except that your heels should touch each other and the toes should be turned out to the sides.
This exercise will focus on the inner side of the calves.
Do 2 sets of 12-16 reps each
5. Single leg heel raises
Add more load to each calf by doing this single leg heel raise.
This also works to improve sense of balance.
Stand on your right leg with your left ankle wrapped around the right ankle.
Raise your right heel off the floor as high as you can and gently lower.
Before the heel rests on the floor, lift up for the next repetition.
Do 2 sets of 12 with each leg.
6. Seated heel raises
Sit on a chair with your feet flat on the floor.
Place your feet hip distance apart.
Place your hands just above your knees and lean forwards applying your body weight by pressing your hands down on your legs.
Raise your heels as high up as possible.
Lower down and before they touch the floor lift up for the next repetition.
This exercise focuses on the lower calf muscle, closer to the ankle.
Do 2 sets of 12-16 reps.
Relax the calves and then finish off with this stretch:
7. Push the wall
Place both your hands on a wall in front of you.
Step your feet away from the wall (approx 4 feet) putting your body in an incline.
Press both heels into the floor and push the wall away from you.
You can also do one leg at a time if you want to focus on each leg individually.
Hold the stretch for about 15-20 seconds.
