Workout Wednesday: Calf-Strengthening Exercises

Shaniece-Hairston-Calf-Exercises-Pink-Outfit-on-Livin-Lozada

I wore this outfit in episode 1 of Livin’ Lozada. I worked hard for those calves and I wanted to share with you guys the four best exercises to strengthen your calves, according to WebMD.

1. Double-Leg Calf Raise.

How to do it: Stand near a wall for balance. Place your feet hip-width apart, and make sure your ankles, knees, and hips are in vertical alignment to protect your joints.

Press down into the balls of both feet to raise your body upward. Keep your abdominal muscles pulled in so that you move straight upward, rather than shifting your body forward or backward.

2. Single-Leg Calf Raise.
The same method as above, just intensified because you’re doing it on one leg.

*You can add weights on these two to add intensity as well. Just hold a dumbbell or other weights in your hands/one hand.

3. Seated Calf Raise.

How to do it: Sit on a firm, sturdy chair with your feet flat on the floor. Keep your knees aligned directly over your feet. Don’t let your knees turn in or out. Lean forward placing hands on thighs near knees pushing down to add resistance.

Press slowly down into the balls of your feet to raise your heels as high as you can. Next, slowly lower your heels. Repeat.

4. Calf-Building Sports:

All these sports will help you build your calves: running, walking, and hiking, especially uphill. The steeper the climb the better!

Running sports like soccer, basketball and tennis are also amazing to tone calves.

Step class and other kinds of dance will also work your calves. Swimming works the calves and the rest of your leg muscles too. AND because it’s low-impact, it’s also a safe way to strengthen calves if you’re recovering from an injury.