Toning Your Calves

by Rachelle on June 26, 2015

Exercises to tone your calf muscles will strengthen your legs, giving them definition and shape. Having stronger calf muscles gives you endurance to carry out your daily activities. The best thing about most calf exercises is that they easy to do, and can be performed just about anywhere.

Tone CalvesFirst, a quick anatomy lesson: there are two muscles that make up your calves, the gastrocnemius (the upper portion of your calf) and soleus (a deeper, smaller muscle). To get the most shape and tone for your time, use a combination of lower leg exercises. Hitting the muscles from different angles works a variety of muscle fibers and gives you a complete approach.

The Calf Lift

The calf lift is a basic exercise that defines and tones your calf muscles.

  1. Stand with your hands on your hips or rest them on an object in front of you.
  2. Raise up on your toes, feeling the stretch in your calf muscles.
  3. Hold this position for three seconds and lower.
  4. Do five repetitions, eventually increasing to 10 repetitions.

Side Lunges

Performing side lunges will tone and strengthen your calf muscles to maintain balance.

  1. While standing up straight with your legs shoulder width apart, turn your torso to the right, then turn your right foot to point in the same direction.
  2. Slowly lunge halfway down, bending at the knee and feeling the stretch in your calf.
  3. Slowly raise back up to the original starting position.
  4. Try to do five lunges with each leg, and slowly work your way up to 10 repetitions.

Heel Raises

The heel raise is a great way of toning your calf muscle by concentrating your body weight on one leg.

  1. Balance yourself by standing on your right foot with your left foot behind your right calf.
  2. Slowly raise up on the ball of your right foot, contracting your calf at the top of the lift.
  3. Relax and lower to the starting position.
  4. Do five repetitions on each leg, and gradually increase to 10 repetitions.

Calf Raise on Steps

Step calf raises tone and define your calf muscles. When you have mastered this exercise, performing this exercise one leg at time will give you a more intense workout.

  1. Stand on a step with your heel freely hanging over the edge, holding onto an object in front of you for balance.
  2. Raise up on the balls of your feet, holding this stance for two seconds and then lower your heels down, lower than the level of the step.
  3. Do five repetitions, and then gradually increasing to 10 repetitions.

Seated Calf Raises

This exercise requires a small weight, and is a little bit more advanced.

  1. Sit in a chair with your legs bent at a 90-degree angle, feet flat on the floor.
  2. Place a dumbbell in each hand (10 pounds or heavier; remember, your calves are strong enough to move your entire body’s weight around all day) and hold one on top of each knee.
  3. Slowly squeeze your calf muscles as you raise up onto the balls of your feet (avoid bouncing up and down).
  4. Pause and slowly lower back down, without resting.
  5. Do 10 repetitions, gradually increasing to 10 repetitions.


Health Contributor at Creative Bioscience
Hi I'm Rachelle, or "Elle" for short. I am a busy body, but always been a plus sized kinda girl. I've learned that my curves are sexy, and I can feel good about how I look without looking like a stick! I'm a work-a-holic and stay as active as I can with lots of projects, so I have to prioritize my health choices. Working for Creative Bioscience has opened my eyes to what you can do to supplement your diet, and manage things in a natural way. The advances that are being made in the health arena are so exciting, and we are on the front lines bringing the best of the best. Rachelle's favorite product is hCG 1234

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