The topic of our article today is fat on calves. Yes, unfortunately, this also happens. It looks very unpleasant, the calves can look like a large hanging mass.

In normal condition, the calf muscle and shin are a thin part of the leg, especially where the foot attaches to the shin. In this place, in the normal condition of the leg, you can practically clasp the entire leg with your hand; there is little left to reach the full circumference, 3-4 centimeters, depending on the thickness of the bone and the majority of the fingers. Of course, a balance of 8 centimeters can be considered the norm, if you have small hands and pumped up legs, everything is individual.

A leg with a fat fold is easy to recognize. In this situation, the ankle takes the form of a “rectangle”. Unclear? Now I'll try to explain. Normally, the ankle looks like, let’s say, a “baseball bat”, that is, on top there is a muscle, above there is a knee, below there is a place where the lower leg and foot are attached, it is usually thin.

In the presence of fatty deposits on the legs, in the thinnest place there is a fat fold, which spoils the appearance quite well, and also the calf muscle itself has a lumpy surface (with cellulite) or too smooth, but voluminous. Again, normally, the calf muscle is uneven, it is visually separated from the bone itself, it has veins running along the leg, that is, relief. Fat deposits “smooth out” the relief, it becomes “like a pillow.”

Do you want your hands to be beautiful and graceful? Then read an entertaining article about.

Are you on a diet? Then this diet is for you! Effective diet grapefruit+egg read

Losing weight through exercise is effective, but it takes a lot of time. Most women are more accustomed to trying different diets. There are no specific diets for reducing shins, so you can lose weight according to the system that is most effective for you. The only thing is that you should not resort to using a mono-diet or a diet with a minimum number of calories. Enlarged calves can also be due to swelling; to prevent this from happening, reduce your intake of salt and canned foods.

Exercises to burn fat from calves

• Jump rope- the best way to quickly remove fat not only from the legs and calves, but generally not bad
  disperse the blood in the legs and body. Many athletes use a jump rope as a good warm-up exercise machine. Do as many jumps as you can. To keep track of the quantity, you don’t have to constantly count in your head; you can purchase a special jump rope with a counter, which we sell. Do at least 4-5 approaches. Can't start jumping rope? Practice, friends, just practice, do more, try, and you will succeed!

• Gymnastic platforms which are widely used in fitness clubs - great way remove fat deposits and cellulite on the lower legs. Use gymnastic platforms or any other specific leg exercise equipment at home or in gym and soon you will achieve results and the fat will recede.

• Squats- a good way to improve the condition of your legs. But this exercise is often used to develop the upper legs, buttocks and thighs. But despite this, squats can also be used to train your calves, because they are also involved in the process.

• Balancing pads and discs. These exercise machines help burn fat; they are used not only for the legs, but also for other parts of the body, such as the sides, but that’s not what we’re talking about today. Do as many exercises as possible that work as many muscles as possible.

• Aerobics or dancing and attend classes several times a week. Such exercises will not only help strengthen your calves, but will also bring your figure into ideal shape. You will also learn to move gracefully and beautifully.

• High heel can make your legs more graceful. Only a very high heel is not needed, the optimal height is seven centimeters.

How to remove fat from calves video

Effective physical activity that pumps up your calves

• Frequent cycling.

• Active exercises on an exercise bike.

• Strength training equipment (lifting, lifting with weights).

• Systematic jogging.

• Step aerobics, beloved by many.

In any case, if your calves are too pumped, all this should be abandoned immediately (unless, of course, you are a professional cyclist or a step aerobics coach). Keep all strength exercises to a minimum. And turn to stretching exercises. That is, we move on to calanetics, Pilates, bodyflex, yoga, finally. And we are working to stretch the pumped calf muscles as much as possible.

How to reduce pumped calves

Many athletes, as well as those who independently engage in sports “for themselves,” are faced with another problem – over-pumped calves. Pumped calves appear from regular loads on the legs and when spending minimal time on stretching. Despite the fact that “drying” the muscles has a great effect on the volume of the figure, its plasticity is best emphasized by stretching the muscles. This is why professional trainers and athletes spend some time stretching all muscles after each workout. In this case, we are interested in the calves - and the results can be seen in just a week.

• Sitting on the floor, bring your legs together and bend toward your toes. You need to pull your toes first towards you, and then away from you. You should stay in each position for half a minute or a minute and breathe deeply, as oxygen allows muscle fibers to function and stretch better.

• Standing straight, bend one leg and place the other straight slightly forward, with the toe pulled towards you. Bend toward your straight leg, grasping your pointed toe. You also need to stand in this position for at least 30 seconds and then change legs.

There are several ways to reduce calves in girls: liposuction, drying, weight loss. The best option is selected individually, based on the woman’s desires. To achieve a quick result in the fight against calf muscle volume, it is recommended to use several methods at once.

How to remove fat from calves

Many women who are impressed by thinness want to always be slim, fit and beautiful. To achieve this result, they go on diets, exhaust themselves with long daily workouts, intense physical activity, and actively play sports several days a week. At the same time, excess weight goes away, but the problem of thick calf areas, which cannot be reduced instantly, remains unresolved. What to do in this case?

The lower leg is always under heavy load; subcutaneous fat acts as a protective barrier, so the female body uses it up very slowly. How to reduce calves in this case? Experts recommend doing gymnastics, running fast several times a month, jumping, giving up carbohydrates and limiting vegetable fats in your diet. Walking, regular walks, squats, and their comprehensive strengthening will help reduce large shins.

The main ways to make your calves thinner:

• sports, a set of specially designed exercises;
• drying, stretching;
• liposuction;
• massage.

Before choosing the appropriate method that will allow you to achieve thin calves, it is necessary to establish the cause of fullness. It can be:

• regular swelling of the limbs;
• genetic predisposition;
• gait;
• accumulated fat.

How to reduce inflated calves

Pumped calf muscles – no less serious problem, which occurs due to excessive stress on the legs (you can pump up the calf muscles if you allocate minimal time for stretching). How to reduce calves if they are overly pumped:

• Exercise 1: sitting on the floor, tilt your legs towards your toes, pull your toes towards you, then away from you. Hold them in each position for one minute. Perform 3 approaches - this way you can reduce the volume of the problem area by 1 - 2 centimeters.
• Exercise 2: In a standing position, bend one leg, put the other one slightly forward, pull the toe towards you, bend towards the straight leg, stand in this position for 30 seconds, then change legs. This exercise will help reduce the problem area after 5-6 sessions.

You can reduce inflated calves if:

• reduce the load on your legs;
• exclude long-term performance of the same type of exercises;
• Replace running with walking;
• Before each workout, stretch your muscles well;
• periodically resort to drying.

How to quickly lose weight in your calves

If the calf muscles appear thick due to the accumulation of excess fat, it is recommended to go on a diet to reduce them. In addition, it is recommended to exclude fatty and spicy foods from the diet, foods containing carbohydrates, vegetable fats, climb stairs every day, and control the amount of water you drink per day. A set of specially selected exercises that can be performed at home will also help you quickly lose weight in your calves.

Exercises for calves

pay attention to nice legs ballet dancers or gymnasts - their calf muscles do not contain anything superfluous and can be considered the standard of beauty and perfection. The following exercises to reduce your calves will help you quickly solve the problem:

• you need to stand up straight, spread your legs hip-width apart, take a deep breath, and as you exhale rise on your toes (at first it is recommended to perform this exercise for the calves 20 times, over time the number of repetitions can be increased to 30 to reduce problem area a few centimeters);
• Having taken the same position, spread your feet to the sides, transfer your body weight to one leg, bend the other at the knee, inhale, rise onto your toes, do the exercise alternately on each leg at least 15 times.

Calf stretch

How to remove calves on legs using this method? To begin with, as experienced trainers advise, you need to thoroughly warm up your muscles to prepare them for intense exercise. Otherwise, you may get injured or sprained. It is recommended to perform the following exercises daily:

• exercise 1: stand facing the wall, take a step back with one leg, fix the heel, roll the body forward so that the knee moves towards the wall, hold the position for thirty seconds, repeat with the other leg;
• exercise 2: sit on the floor, stretch your legs, bend over, straighten your back, lean on your hands from behind, fix the pose for thirty seconds (this stretching of the calves will help relax tight muscles and make them more flexible).

Drying the calf muscles

How to reduce calves this way? It is necessary to change the mode of water consumption and nutrition. It should not be forgotten that drying calf muscles– this is not losing weight, but getting rid of subcutaneous fat while maintaining muscle mass. Fats and carbohydrates, which are deposited in the form of liquid, creating unnecessary volume, should be excluded from the diet. The fewer carbohydrates a person consumes, the faster fat is burned. To improve the effect, it is important to use various aids and vitamin complexes.

Calf liposuction

Before reducing your calves in this way, you need to evaluate all its pros and cons. What is calf liposuction? This surgery, during which the shape of the calf muscles is corrected, allowing you to quickly reduce their volume without grueling training. It involves preliminary liquefying subcutaneous fat with a special solution and removing it from the body. Disadvantages of liposuction:

• the need to use anesthesia, which will help facilitate the operation and reduce pain;
• the presence of a number of contraindications;
• long recovery period;
• high price procedures.

This method of reducing the calf muscles helps to relax the tight muscles and makes them flexible. Massage of calves is carried out for 15 – 20 minutes. It has a strengthening, restorative effect, normalizes blood circulation, prevents swelling, relieves fatigue and a feeling of heaviness. Before reducing the volume of the calf muscles by resorting to massage, you must first consult with a specialist.

Video: how to lose weight in your calves

The information you can get from the videos below will help you short time get Thin legs. A set of exercises and general rules which are recommended to be followed will be useful to all women who at least look perfect. If you follow these recommendations, you can achieve excellent results in one to two months.

Exercises for losing weight on calves

How to lose weight in the lower leg

How to reduce calf size

Continuing the series of articles devoted to figure correction, I’ll tell you how to quickly reduce calves on the legs for girls at home. Let's look at effective exercises, techniques and advice from trainers.

Girls are very concerned about how their legs look. Sometimes the calves are extremely massive, which is due to excessive physical training or swelling. Even if a girl has lost weight, her calves often remain large. As a result, the appearance becomes rude and unfeminine.

The problem needs a solution, inaction leads to enlarged calves, then about your favorite jeans and short skirt will have to forget. The material is devoted to exercises and preventive measures. It is recommended to exercise regularly, review your habits and make a number of changes to your diet to balance the proportions of your legs.

To take control of your calf enlargement and ensure optimal conditions for volume reduction, follow these guidelines: general.

• First of all, give up uncomfortable shoes, including platform shoes or high heels. Do not wear high lace-up shoes, as they cause swelling and impair blood circulation. Choose fashionable shoes that hug your feet softly rather than being constrictive.
• Review your diet. Consume sweet, fatty, salty or spiced foods in moderation. Temporarily eliminate smoked meats from your diet and spicy dishes, and do not drink water a few hours before bedtime.
• If you sit on the sofa or in a chair with your legs bent, forget about this habit. This position contributes to swelling of the legs and has a bad effect on blood circulation. The result is large calves and disproportionate legs.
• To achieve your goal, avoid cycling, because this sport develops your calf muscles. Give up this hobby for a few months until results appear. If you can't live without a bike, spend less time on the saddle.
• When walking, find the middle ground. You shouldn’t give up completely, otherwise your calves will “sag” and your legs will lose their elasticity and shape. At the same time, walking is extremely beneficial and helps improve body tone. Walk for 30 minutes a day.
• Pay attention to aerobics and training using a jump rope.
• If you are trying to lose weight, and weight loss is not accompanied by a decrease in calf volume, slightly reduce the intensity of your weight loss. Otherwise, the exercise will be ineffective, and large calves will remain after the weight is lost.
• If you are serious about fighting bulky calves and go to the gym, temporarily forget about exercise machines that help pump up your legs. Otherwise, the calf muscles will continue to develop.

When moving towards your goal, keep it in moderation and remember common sense. Don't forget that they are beautiful female legs- a combination of graceful lines with a slight increase in volume in the hips, and not straight sticks.

When doing exercises and performing a set of exercises, which we will consider below, try to stop on time. This is the only way to make your legs natural, harmonious and feminine.

How to shrink your calves with exercises

If a girl wide hips, getting rid of excess fat will help reduce them. When it comes to voluminous calves, there are difficult questions. Before you reduce your calves with exercises, be sure to identify the root cause of the problem. In most cases, it is caused by excess weight, but it is often promoted by improper weight loss, supplemented by improper exercise.

If your calves have become enlarged as a result of constant training, reduce the number of strength training sessions to a minimum and switch to exercises focused on stretching the muscles. I advise you to use the services of a yoga instructor.

In the case of voluminous calves caused by excess fat, I recommend starting the process with a diet. By eliminating fatty, sweet and protein foods from your diet, you will lose weight. As a result, the load on the calves, which contributes to their enlargement, will be reduced.

Besides proper nutrition, perform exercises aimed at improving the shape of your calves. The complex that I will share consists of a training exercise and stretching.

6 effective exercises

1. Stand straight, spread your legs hip-width apart, and inhale. As you exhale, rise up onto your toes. At first, twenty repetitions are enough. Over time, increase the number of repetitions to thirty.
2. Taking a similar position, spread your feet slightly to the sides. Shift your body weight to one leg and bend the other at the knee. After inhaling, rise onto the toes of your supporting limb. 15 reps for each leg. Later, increase the number of repetitions to 20.
3. Using the starting position from the first exercise, point your toes inward, inhale, and as you exhale rise onto your toes. The number of repetitions is 20, then 30.
4. Get on your knees, straighten your back and place your arms freely in front of you. Take turns sitting on the floor different sides, trying to press your thighs more tightly to the floor. Minimum – 20 repetitions.
5. The next exercise will require elevation. Stand on it so that your heels are in a hanging position and do not touch the floor covering. Rise onto your toes and lower yourself, keeping your back vertical. Repeat 20 times. The exercise is used by athletes who train muscles.
6. Place one leg forward and place your palms on your buttocks. Bend the protruding limb at the knee, extending it forward as much as possible. During the subsequent squat, the calf muscle will stretch.

I shared an algorithm for reducing calves with exercises. By following the complex and following a diet, achieve your goal within a quarter. Don't trust people who promise to help solve the problem in a few weeks.

Video exercises

After achieving results, continue doing the exercises. I recommend including them in morning exercises carried out daily. This will consolidate and improve the result.

Other ways to reduce your calves

Relaxing the calf muscles with massage. It is not necessary to contact a massage therapist. Rub, knead and stroke the problem point yourself. To prevent skin damage during the procedure, use oil. After a hard time working day or an intense workout, shaking your legs will help relieve tension in your calves.

Visit to the pool and exercise equipment. An elliptical trainer or treadmill. After completing the physical or water procedure, do not eat immediately.

Elliptical training. The sports device improves the aerobic capacity of the body. Exercising on the machine is safe for joints and stretches the calf muscles, which reduces volume.

Video training

If you dream of slender legs and neat calves, try aerobics, swimming, an elliptical trainer and a set of exercises. I advise you to pamper your feet with cream, relaxing baths and massages.

Do not forget that full shins are a temporary phenomenon with proper attention. Be patient, follow the advice, and your legs will become ideal in proportion and volume. Good luck!

A slim figure is the dream object of most girls. Nature gave someone perfect proportions, and for some - the need to work hard to achieve them. One of the most common problems is calves on the legs. Is it possible to reduce them and how to do this is a question that many want an answer to.

The calf muscles help a person move. Walking, running and jumping are the main activities where they are involved.

They can increase excessively in size for the following reasons:

Both predisposition and excess weight require a special approach to reduce the volume of calves in girls. To solve this problem, there are special techniques that will help get your legs in order.

Methods for reducing pumped calves

If a girl is involved in sports that require great strength in the calves, then over time these muscles acquire an impressive volume. If the problem of large calves bothers a person more than athletic achievements, then the very first recommendation is to stop this type of training.

In this case, the calves themselves become smaller over time. However, this result will not always be sufficient. In this case, physical activity will come to the rescue again. Only this time the training method will be different.

Here are its main features:

1. Working with light weights. No record approaches to take maximum weight. The weight should be such that a person can do at least 20 repetitions with it. At first, you can work with your own body weight, without additional weights.
2. A large number of repetitions. Exact quantity No. You need to load the muscle until you feel a strong burning sensation. Typically, this effect is achieved with 25–40 repetitions.
3. Avoiding explosive loads. To reduce the volume of the calf muscles, the loads should be low-intensity but long-lasting. The main task is to tire the muscle with light, but monotonous and long work.

Watching athletes, you can notice interesting fact. Those whose task is to quickly do a record amount of work have a large volume of muscles. An example is sprinters. They are big and powerful.

The second example is marathon runners. They are thin and slender. Their task is to produce low-intensity but continuous work. To reduce the volume of pumped calves, you need to make them hardy “marathon runners”.

Losing weight in calves if you are overweight

How to reduce calves on your legs - this issue is extremely important for girls. If their excessive volume is caused by excess weight, then this issue can be solved by losing weight. It is impossible to get rid of calf fat locally. You'll have to lose weight completely.

It is important to limit your daily caloric intake.

How many calories to consume is an individual question, but there are approximate values:

You need to choose a value based on the closest desired weight. If a girl weighing 75 kg wants to lose weight to 60 kg, then caloric intake should be reduced gradually. First, up to 2100 kcal per day, after reaching 70 kg - up to 1950 kcal per day, and so on.

To lose weight, simply monitor the number of calories you consume. But in order for the body to become slim and elastic, it is necessary to monitor the quality of food consumed. Eat less fast food and more green vegetables. Avoid overeating at night and reduce your intake of sweets.

To ensure that your legs not only get smaller, but become slender and seductive, you should add exercises to train them.

Stretching exercises to reduce calves

Stretching your calves after a workout helps the body rid this muscle group of lactic acid faster and also prevents spasms and cramps.

Useful techniques stretches that will allow you to effectively recover and reduce the size of the calf muscles:

Tilts

Calf bends stretch the legs and waist, strengthening the body and toning these muscle groups.

How to properly perform shin bends:

Lift to the leg

The complex is similar to the previous one, but is performed while sitting.

Calf raise

Fitness trainers know how to reduce calves on the legs for girls. They recommend including mandatory calf raises in your training regimen. If you follow the correct technique, the exercise is considered the best technique for reducing the size of your calves.

Correct technique classes:

When the exercise becomes simple, you need to start doing it for your legs one by one.

Lunges

Lunges are an excellent exercise for comprehensively strengthening the leg muscles. It is useful not only for calves, but also for thighs and buttocks.

1. Stand upright, feet at a distance of 20–30 cm. Hands are lowered down parallel to the body.
2. Take a medium-length step forward. You can stretch your arms forward for balance. The front leg bends at an angle of 90°. The thigh should be parallel to the training surface. The back leg bends at a right angle, the knee almost touches the ground.
3. Stay in the pose for 1 second. Get into the starting position, leaning on your back leg.
4. Repeat for the other limb. Total repetitions - 10 r. for each leg.

Raising the knees to the sternum

The complex promotes the development of the muscles of the thighs and lower legs.

It needs to be done as follows:

1. Lie down on the floor. Legs lie together, toes extended.
2. Bend your leg at the knee, pull it towards your sternum, trying to place your knee on your stomach as much as possible. Socks are still pulled up. Hold for 1-2 seconds.
3. Without lifting your knee, try to straighten your leg. Now you need to pull your socks out reverse side. Fix at the top point for 1 second.

Leg abduction

The lesson is aimed at tightening the buttocks, stretching the back of the thigh and lower leg.

To reduce the calves on the legs using the “leg abduction” exercise for girls, it is recommended to attach an expander

1. Stand upright. You can hold on to something for stability.
2. Smoothly, without bending, move your legs back alternately. The body leans forward at this time.
3. Lock your leg in highest point for 1–3 sec. Slowly lower it to the starting position.
4. Do at least 10 repetitions on each side.

Complex at home

How to reduce calves on your legs - this is not an easy question for girls at home. But the task is doable. The set of measures will consist of stretching and exercises that do not require sports equipment.

With stretching, everything is clear - what and how to pull was discussed above. All that remains is to list the exercises that you can do at home.

Rope exercises

The most accessible type of exercise. In isolation, it includes the calves in the work, effectively loading them.

For jumping to be effective, you need to follow the technique of performing the exercise:

• The jump should be low. Literally 2–3 cm to jump over the rope.
• You need to rotate the rope with your hands. The forearms and shoulders are completely excluded from this process.
• Your back should be straight and your legs slightly bent.
• Jumps are performed exclusively on the toes in order to emphasize the load on the calves and eliminate the impact on the spine.

Alternating calf raises

Spread your feet one and a half shoulder widths apart, turn your toes out and squat slightly. The pose is similar to that of sumo wrestlers before a fight. Your back must be kept straight.

Without changing your position, you need to alternately rise on your toes, first with one leg, then with the other. This exercise statically loads the hips and trains the calf muscles.

Gun

Pistol squats are a powerful tool for comprehensive leg training.

Technique:

1. Stand up straight, feet together. Hold onto any support with your hand.
2. Squat on one leg, extending the other leg forward. The free leg does not touch the ground.
3. At the bottom point, keep the heel of the supporting leg on the ground.

The exercise is repeated 3–5 times with alternating legs. Gradually you need to increase the number of repetitions to 10.

Workout in the gym

Working out at home is good, but working out at the gym is more effective. This happens because the fitness club has the opportunity to use additional equipment and weights. They increase the effectiveness of your workout, allowing you to achieve faster results. desired result. Here are examples of exercises that work.

Leg press

Exercise in a special simulator.

Unlike the usual pressing technique on this apparatus, to reduce the calf muscles it is necessary to use the following technique:

• Place the legs at the bottom of the platform. Your heels should be in the air.
• The legs are slightly bent and do not change their position. All work is done exclusively with socks.
• No additional weight is installed on the platform. She squeezes up only with her toes. The speed of execution is high, the amplitude is small. The number of repetitions is until there is a strong burning sensation. At least 20–30.

Calf raises with dumbbells

The exercise is similar to the previously discussed calf raise. For best performance, you need to hold a dumbbell in each hand. The weight is individual, but such that you can perform 15–20 repetitions. The technique is a smooth lowering and a quick rise.

Exercises for losing weight over pumped calves

In addition to the methods discussed, it will be effective to add cardio exercise. This will help to comprehensively influence the lower leg muscles and systematically reduce their volume.

High-intensity cardio should be avoided - no running with weights or jumping with additional weight. It is also necessary to control your diet so that excess calories do not go into unnecessary building material.

Run

One of the best ways reduce calves. Slow running over long distances is most effective. It is best to run in the fresh air - oxygen saturation of the blood contributes to better results.

To reduce the size of your calves, you should not run sprints - with such a load they can only grow.

Elliptical trainer

Sometimes there is no physical opportunity to run. If you have flat feet, running is contraindicated, and often there is simply no suitable landscape around. In this case, an elliptical trainer will help.

The principle of working with it is the same as when running - minimum intensity and maximum duration.

Swimming

Swimming does not specifically target the calves. Its benefit is the overall strengthening of body muscles and improved blood flow. This improves metabolism and stimulates fat burning.

Swimming alone will not help reduce the size of your calves. But it can increase the effect of other exercises.

Exercise bike

An effective remedy only when working at low intensity.
No interval programs, just monotonous pedaling with a low level of difficulty. To achieve the effect, you need to exercise for at least 40–60 minutes in a row.

For girls who want to learn how to reduce calves on their legs, the following advice from professionals will be useful: follow a diet, stretch your muscles after each workout, exercise regularly and don’t skip workouts. Subject to these conditions, any result is achievable. The main thing is discipline and perseverance.

Article format: Mila Friedan

Video on how to reduce the volume of calves on your legs

Exercises that will help reduce the size of your calves:

Many women are dissatisfied with the size of their legs or legs in general and dream of reducing their calves even through surgery. But is this really the only way?

Simple rules for every day

In fact, there are less expensive and dangerous methods that you can use:

Move your legs even while sitting! To quickly lengthen your shin, stretch it at any moment. Sitting on a chair with your back straight and pressed against the back, rotate your left leg clockwise and counterclockwise 6-10 times. Repeat the movement with the other leg.

Burning excess fat in the lower leg area

Removing the calves on the legs like folds on the stomach or riding breeches will not work, since the lower leg rarely accumulates fat, and its shape is determined by the calf muscle. An increase in body fat occurs, especially in winter time, but with regular walking, the calves regain their slender state quite easily. Thus, regular aerobic physical activity helps to remove fat - walking long distances will be ideal for any level of fitness.

Losing fat on your legs and calves in a week is real, but difficult. Working for speed involves increasing the intensity of the load - using jumps. Of course, fat will burn, and leg muscles will strengthen in response to tension in them. Since a person uses a muscle often, the body receives a signal - it needs to be grown.

A set of exercises will help you quickly burn fat and avoid getting too inflated calves if it combines three types of loads:

1. power multi-repetition;
2. cardio;
3. stretching.

Each exercise is performed for a minute without a break. First, we perform calf raises without using dumbbells. Then we jump from side to side, you can pause if your breathing becomes difficult.

We perform side jumps in the “skater” style - we jump from foot to foot, tilting the body and moving the bent leg back.

At the fourth minute, we get into the plie position - with our feet wider than our shoulders, squat down and begin to lift our heels off the floor one by one.

Fifth minute - stretching against the wall: we put one leg back, rest our hands on the wall and lean forward, bending our left leg at the knee, and touching the floor with our right heel - 30 seconds for each leg.

Sixth minute – bent over stretch: put one leg forward on the heel, bend your body forward, keeping your back straight, and pull your toes towards you.

Too inflated calves - how to remove volume?

“Bottles” is a popular name for legs with developed calf muscles. Most likely, a girl with voluminous calves has an enviable rounded butt and arms without sagging - heredity determines the shape of the muscles.

To correct it, you need to support physical activity at the level of 2-3 aerobic workouts per week, as well as actively engage in stretching, for example, power yoga.

Downward-facing dog pose gives a good stretch to the calf muscles. Get into a plank position on your palms. Lift your pelvis up, tensing your abs, stretching the back of your legs and arching top part backs.

The heels tend to the floor, and then a tension is felt in the calves. In this position, try to walk forward on straight legs. Do 10-20 steps in three approaches, improving stretching.

How to remove volume if your calves are inflated?

Perform the reverse “procedure”. Instead of building muscle mass in the lower leg area, burn it with cardio exercises. But remember that the muscles go away evenly on all legs. To save muscle mass the rest of the legs, back and arms will have to be loaded even more intensely, and simply forget about the calves for a while, add a slow run for 40-60 minutes.