Calf Exercises and Calf Shapers for Killer Legs

Calf Exercises

I believe there are many calf exercises that target these leg muscles, making them tighter and elongate their appearance. Beautiful toned calves will give you confidence at the beach and the good news is that it’s easy for you to get them shaped up to a storm!

When you properly build up your calf muscle, it gives the appearance of a much slimmer thigh, as well. Thus, if you’d like your legs to look much more toned and in shape, get in the habit of doing calf workouts.

Here, I recommend some of the best calf exercises that you may want to include in your routine.

Sprints, Running and Jump Rope

More often than not, I believe the simplest cardio exercises are the best ones when it comes to improving the shape of your calves. They are also ideal cardios that help you burn fat and improve your overall fitness.

The first option for longer and tighter calf muscles is sprints. Warm up and have a 20-minute jog before moving on to sprinting. If you’re a beginner, start with a 30-second sprint and you can increase the duration as you gain more experience. Walk or jog slowly for 30 to 60 seconds after the sprinting session, to allow your body to recover from the intensity of the exercise.

Barefoot running on the beach is a great one too for strengthening your calves. I suggest you do a 10 to 20 minute session per day.

You would want to give the good, old jump rope a try. This is because when you’re jumping, you stay on your toes and this position keeps your calf muscles engaged. Do a one to two minute jump rope session during your workout.

Calf Lifts

Stand up straight with your feet together, toes pointed out. Keep your hands relaxed by your hips.

Slowly and gently, raise your body and transfer your weight to the balls of your feet. Tighten your calves, hold the position for a couple of seconds and return to the original one. Do one series of 12 repetitions.

If you’d like to do a more challenging version, try a single leg calf lift. Stand on one foot and keep the other one bent at your knee and behind your body. Raise your body once again and keep your calf muscles engaged. Hold the position for a few seconds and relax. Do a set of 12 repetitions per foot. As you gain more strength, increase the number of reps to 20.

A Stair Workout of Calf Exercises

If you’re looking for a simple yet effective workout option, do the old-school stair workout. The benefits of climbing stairs are numerous, including better-toned calves.

A good session should involve app 30 minutes of fast stair climbing. If you’re out of shape and just getting started with working out, opt for a smaller amount of time and increase the number of minutes as your strength and endurance increase.

Alternatively, you may want to try the stair climber machine at the local gym, it gives you the exact same workout.


The squat is an exercise more for toning your thighs and buttocks but it can also affect the appearance of your calves.

A squat is actually one of the best leg exercises because it targets every one of your important muscle group. For effective results, you should do a squat slowly while maintain a proper form.

Stand up straight. Your feet slightly wider than your hips. Keep your toes pointed outward. Look straight ahead and put your arms in front of you, parallel to the ground. Your spine should remain in neutral position throughout the exercise. Breathe in and go down, pushing your buttocks back. Your knees should bend only after you’ve pushed your hips and your butt back. Don’t lean forward and don’t allow your knees to extend beyond your toes.

Complete the sitting motion and go as deep as possible. Return to the original position without leaping up.

To make the squat more challenging, you can incorporate weight in the exercise. Use either barbell or dumbbells for the purpose.

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