Push your body upward on the balls of both feet. Make sure that your abdominal muscles are engaged so that your back remains straight instead of shifted forward or backward. For a more intense workout, you can place the balls of your feet on a step so that your heels are on the lower level. Push up with the balls of your feet to lift your heels as high as you can off the floor. Then, slowly lower your heels back down to the floor. Repeat. Additionally, you can add weight to strengthen your calves further, such as holding milk jugs, cans, a heavy backpack or something else while you do the exercises.
Push your body upward on the ball of your right foot. Make sure that your abdominal muscles are engaged so that your back remains straight as you are lifted up. For a more intense workout, you can place the ball of your right foot on a step so that your heel is on the lower level. Push up with the ball of your foot to lift your heel as high as you can off the floor. Bring your heel down. Repeat with the left foot. Additionally, you can add weight to strengthen your calves further, such as holding a milk jug, a can or two, a heavy backpack or something else while you perform the single-leg calf raise. If you need to, hold something heavy with one hand and place the other hand on the wall to help balance you. [5] X Research source It is important to work each leg equally to avoid one calf becoming thicker than the other.
Have your partner climb onto your lower back near your tailbone. The heavier the person, the harder the workout. Raise your heels off the floor by pushing up on the balls of your feet. Pause, then lower your heels back to the floor, and repeat. You can add more weight by having your partner hold something heavy like a backpack or milk jug while you do the exercise.
Get a box that is high enough for you to get a workout but not so high that you might strain or hurt yourself. You may need to build up from a lower level box to a higher level one over time. Stand in front of the box. Use the balls of your feet to jump onto the box, landing on the balls and toes of your feet. Jump back down to the floor, and repeat. Do this 8 -10 times per set. As with calf raises, the more often you do this, the easier it will become. At that point, it will be necessary to challenge yourself with more reps. It isn’t a good idea to hold weights or anything else when you do box jumps so you can still catch yourself if you fall.
To jump rope effectively, hold your hands out to your sides, and make small, fast circles with your wrists to spin the rope. Jump an inch or so off the ground over the rope as it moves under your feet. Jump rope at least 3 times a week. Start out doing just 1 set for 2 minutes and then advance to several sets. [8] X Research source You should strive for 15 minutes per session at minimum. [9] X Research source If you don’t have a jump rope or find this activity difficult, run on your toes in the same spot instead.
For a beginner’s workout, do double-leg calf raises for 2 sets of 12 reps. For an intermediate workout, do double-leg calf raises for 3 sets of 8 to 12 reps, then single-leg calf raises for 3 sets of 8 to 12 reps. For an advanced workout, do box jumps for 1 set of 5 reps, then double-leg calf raises for 2 sets of 8 to 10 reps, then single-leg calf raises or jump squats for 2 sets of 8 to 10 reps. You should feel a sore strain in your muscles when you finish your sets. That feeling is the feeling of your muscles tearing and newer, stronger and larger ones replacing them. With every calf workout week, try doing a few sets more.
Hold your stretches for at least 20 seconds. As your calf muscles become more flexible, you will be able to hold stretches for longer. Aim to reach a single 60-second hold or 2–3 sets of 20 seconds each.
You may need to do this next to a wall or something else to balance yourself if needed. Don’t force your heel all the way down if it hurts. It may take some time but you will be able to do this with practice. [12] X Research source
The towel pull stretch works best with bare feet.
To stretch the soleus muscle deeper in your calf, place your toe up against the wall with your heel on the ground. Lean into this with a bent knee so the top of your foot flexes toward you.
While seated on the floor, stretch your legs out in front of you and point your toes. While seated in a chair, tuck your feet back under the chair and rest the tops of your feet on the floor, with your toes facing behind you.
Get into a pushup position with both your hands and toes on the floor. Lift your hips, keeping your hands and toes on the ground, until your body is shaped like an upside-down “V”. Hold this position for 2 seconds, while lowering your right heel onto the floor. Lift your right heel back up, and lower your left heel for 2 seconds. Do 2 sets of 10 reps. Rest between each set for at least 30 seconds. As time goes on and you get better at doing this pose, you can increase the number of sets that you do and the length of time that you hold the pose. [15] X Research source
You can use an elliptical to build your calf muscles and protect your joints at the same time. Many ellipticals have an incline feature that will work out your muscles further while still being comparatively low-impact. If you do walk, run or hike on uneven ground, pay attention to your footing so you don’t trip and hurt yourself.
Switching gears can heighten the intensity of your bicycle workout as well as biking over hills and rougher surfaces like grass instead of pavement.
If you are a man, eat at least 60 grams of protein every day, while women should get at least 50 grams. Drinking plenty of fluids is essential to any workout. Drink at least 64 ounces of liquids a day, preferably water.
