Keep in mind that the legs are the hardest place to lose fat and tend to be the last place for women , so it will take longer to see results for slimming calves.
Why are my calves so big?
Losing weight will definitely help slim down your calves.
1. Genetics
Genetics, a major factor when it comes to calf size, is why this topic is difficult. Look at your parents' or siblings' calf muscles - are they the same size as yours?
If you were born this way and haven't done many exercises that could change the shape of your calves, chances are you won't be able to make any significant changes. But minor changes are possible.
2. Fat
If your calf size is due to fat, then your answer to how to lose calf fat is the same as losing weight in general.
3. Muscle
If you've been doing a lot of calf-focused workouts, especially heavy ones, it's very possible that your calves have increased in size due to muscularity (especially if you have a genetic predisposition for more muscular calves).
In this case, you can avoid certain exercises to prevent your calves from getting bigger. By doing this, you may also notice a slight decrease in their size, especially if your calves have been "bulked" by exercises.
Also read: LOSE 10 KILOS IN 1 MONTH: INFALLIBLE TECHNIQUES
Are my calves muscle or fat?
It is important to note that it is very difficult to lose weight in the calves.
If you are not sure whether your calves appear bigger because of fat or muscle, you can check your BMI (body mass index), this will give you an idea.
For professional female athletes, average body fat is between 14% and 20%, while for someone who trains regularly (several times a week) this range is 21% to 24%.
I also have an easy test for calves: Flex your calves. The hard part is muscle. The soft part covering it is fat. That should be your starting point.
Why did my calves get bigger from weight training?
It is possible that your calf size has increased due to the type of exercise you have been doing, especially if you are a mesomorph or endomorph.
There are three body types, each of which loses weight and gains muscle differently, and two out of three body types can easily gain weight.
If your calves were previously thin and exercise was the reason they got muscular, you can definitely get them back to what they were before!
How to lose weight from your calves?
There are 3 things you need to do:
- Stop doing the exercises that made your calves muscular.
The main way to shrink your calf muscles is to use them as little as possible and give your muscles a chance to shrink on their own.
- Do more low-intensity cardio
It will also help you lose excess fat on your lower half without building extra muscle.
- Focus on overall weight loss
This will help you lose excess fat on your lower half (but remember that it will take some time). To do this, you need a good diet and regular exercise.
Learn more: NEW 10MIN WORKOUT A COMBINATION OF STRENGTH AND CARDIO
Step 1: Stop doing exercises that make your calves swell
All of the exercises below are great for overall fitness and fat loss, but if your main goal is to tone your calves, you should definitely avoid them:
1. Cardio on an incline
Running does indeed build calf muscles, but it is so good for your health and for slimming your legs in general that I would hesitate to stop running.
That said, if you feel like your calves bulge easily, make sure you always run on a flat surface - an incline will increase the size of your calves.
To eliminate calf muscle size (if you have increased it), avoid running at an incline on a treadmill.
Also, running for long durations (steady state cardio) generally doesn't build as much muscle as sprinting, so I'd stick with that.
If you really don't feel like running, walking is ideal - it will slim your legs overall and won't increase the size of your calves. Just make sure you walk on a flat surface!
2. Hill sprints or any other hill exercise
Much like hill cardio, anything that involves walking or running uphill will build your calf muscles.
This includes hill sprints but also things like hiking often (unfortunately) and the step machine.
3. The ideal jump rope for slimming calves
Many women ask me if jumping rope is good for toning legs. The answer is no, not really.
To get big calves and legs, you really need to walk and/or run.
Jumping rope mainly works the calves, which can cause them to grow quickly if you have a genetic predisposition for muscular calves.
It is a great exercise though, so if you don't care about the size of your calves, go for it! If you do, it's best to avoid it.
4. Plyometric / hiit exercises
As with jumping rope, many jumping exercises use the calf muscles and can make them bigger.
If you enjoy HIIT, you don't necessarily need to stop if your goal is to tone your calves.
You can do some HIIT exercises, but if you want to get lean calves, don't overdo lower-body plyometric exercises like squats, lunges, and burpees, or anything that lands heavily on your feet.
Also discover: BODY BARRE | FULL BODY FITNESS TRAINING
Step 2: Do more low-intensity cardio to slim down your calves
I talk a lot about the benefits of cardio for losing fat and toning your legs, and in this case, more importantly, reducing muscle in your calves and legs in general.
Low-intensity cardio burns fat (and in some cases, even muscle) and decreases your overall body mass, so it should be part of your workout for lean calves.
Try brisk walking, brisk running (either on a flat surface), or swimming for a great cardio workout.
- Use the treadmill
I know many women notice that their calves get smaller when they run on a treadmill.
The only thing I can attribute to this is the fact that the treadmill is moving underneath you, so you probably don't need to engage your calf muscles as much as when running outside, where you have to push harder on the ground.
For me, I don't feel any physical difference between running or walking outside or on a treadmill. But it's really up to each individual to decide.
- Adapt your running technique
Avoid running on your toes, as this will put more strain on your calves. Run with a heel-to-toe striking motion and use supportive shoes.
Bonus tip: Try fasted cardio for faster results.
Here are some calf slimming exercises and diet and lifestyle tips for slim calves.
Calf muscles are present at the back of your lower legs. Like other parts of your body, you can also accumulate fat in your calves.
So the question is how to reduce calf fat and give your legs a toned appearance.
Calf fat accumulation can make your lower leg appear bigger than your thighs. Don't worry, we can help you get rid of excess calf fat.
Just by making a few changes to your diet, workout routine, and lifestyle, you can slim down your calves. Read on to learn how to lose calf fat the healthy way. Scroll down!
7 exercises to slim your calves
Exercising is a great way to lose overall body fat.
While there are no spot reduction methods to get rid of fat from one body part, a few exercises, when done correctly, can help reduce the size of your calves, build long, lean muscles, and make your legs appear slimmer.
Here are 7 exercises that will help you lose excess fat from the calf area. Check them out:
1. Seated calf raises with weights
Goal: calves
How to do it?
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Hold a dumbbell in each hand and sit on a stool or chair. Place your feet flat on the floor and the handles of the dumbbells on your thighs, just above your knees. Point your elbows slightly outward, keep your spine straight, your legs shoulder-width apart, and look straight ahead.
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Keep the soles of your feet on the floor and raise your heels.
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Hold this position for a second, then lower your heels back to the floor.
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Do 3 sets of 20 reps.
2. Weighted Sumo Squat with Calf Raise
Target: calves, hamstrings, quads and glutes.
How to do it?
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Hold a dumbbell in both hands. Stand up straight with your legs shoulder-width apart. Turn your feet out, keep your back straight, roll your shoulders back, stick your chest out and look straight ahead.
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Bend both knees and lower your torso until your hips are almost in line with your thighs.
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Hold this pose for a moment, then slowly raise your body. Just before your legs are straight, lift your heels.
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Place your heels down and bend both knees to get into a sumo squat position.
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Do 3 sets of 12 reps.
3. Calf curls
Target: calves, glutes and quadriceps.
How to do it?
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Stand straight with your legs shoulder-width apart. Squat down, keeping your back straight, stretch your hands out in front of you and clasp them as shown in the picture.
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Lift your heels and rest your body on your toes, as if you were wearing high heels.
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Lower your heels a little, and just as they are about to touch the floor, raise them back to the starting position.
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Do 3 sets of 12 reps.
4. Plank with knees
Target: Calves, hamstrings, core and shoulders.
How to do it?-
Please get into an arm plank position. Keep your center of gravity engaged.
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Bend your right knee and touch the floor with it. Bring it back into the plank position.
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Bend your left knee and touch the floor with it.
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Do 2 sets of 12 reps.
5. Climbing
Target: calves, hamstrings, quads and glutes.
How to do it?
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You can do this on the stairs at home or work or at the gym on a StairMaster machine.
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Warm up with a brisk jog and some warm-up stretches.
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Climb up and down the stairs at a moderate pace.
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By using the toes rather than the entire foot, you can work the calves.
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Increase your running speed gradually over time and with practice.
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Do 2 sets of 3 reps.
6. Squats with jump
Target: calves, hamstrings, quads and glutes.
How to do it?
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You stand up straight with your legs shoulder-width apart, your chest out and your shoulders rolled back.
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Push your butt out, bend your knees and squat or sit on a chair.
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Take your hands above your head and jump.
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Lie down gently on the floor.
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Do 3 sets of 15 reps.
7. One-legged squats
Target: calves, hamstrings, quads and glutes.
How to do it?
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Please stand straight with your legs hip-width apart.
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Lift your right leg off the floor in front of you, raise both arms in front of you, at shoulder level and with palms facing down. This is the starting position.
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Bend your left knee and come into a sitting position. Keep your right foot flexed.
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Hold this position for a moment, then straighten your left leg and return to the starting position.
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After completing 10 repetitions, switch legs and repeat the same thing.
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Do 2 sets of 10 reps.
You may also like this article: 8 WAYS TO BURN MORE FAT FASTER
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