How to Shape Calf Muscles for Sexy Legs. Calf muscles are an often-overlooked body part when working out, yet they are essential in the quest for sexy legs. Calves are the most commonly exposed part of the leg, which is why toned and shapely calves are the trademarks of a great pair of legs. Calf muscles are constantly worked out when you walk throughout the day; so in order to shape great calves you have to challenge them beyond what they are used to. Read on to learn more.
Start your workout with a proper warm-up to prevent muscle pulls and other injuries. Rotate your ankles and other joints first, and follow with 5 minutes of light aerobic activity. The goal is to raise your body temperature 1 to 2 degrees.
Start with calf raises, the mainstay of all calf workouts. Calf raises can be performed standing on the ground, standing on a box or standing on a stair. Begin in a neutral position and push up to your toes.
Add weight to calf raises to challenge the muscles more and improve results. Leg weights or dumbbells can be used for this purpose.
Focus on each leg separately for an even greater challenge to your calf raises. Hook one leg behind the other and do 10 to 12 reps per leg.
Shape calves with weighted squats. Squats are a great exercise for the entire leg, but weighted squats in particular force the calves to work harder. Add weight with dumbbells, weighted bars or use machines with weight stacks.
Jump your way to sexy legs. Jumping rope, jump squats, rebounding on the mini trampoline and skipping are all great ways to tone your calf muscles. Jumping keeps you on your toes, and whenever you are on your toes your calf muscles are engaged.
Stretch your calves after strength training. Bend over and touch your toes or flex your ankle for a good pull on the calf muscle.
Do some cardiovascular exercise at least 3 times a week. Cardio is an essential part of keeping a lean physique and staying in good shape.
Trade your sneakers for heels to jump start your calf workout routine. As any professional dancer can tell you, dancing in heels works out all the right muscles for shapely legs. Character shoes sold in most dance stores provide just the right heel height and comfort for a safe and effective workout. Take a ballet class. Ballet forces you to be on your toes for a large part of the class, which sculpts your calves in no time. That's one of the reasons why ballerinas have such great legs.
Check with your doctor before beginning a new workout routine. Work up to greater weights for strength training exercises. Using too much weight too soon can cause injury.