Pilates Calf Exercises

Joseph Pilates developed his method of exercise in the early 20th century as way for bedridden patients to develop muscle strength and flexibility. The Pilates method strengthens a person's leg, abdomen and back muscles. If you want to tone and strengthen the calf muscles on the lower part of the leg, you find certain Pilates exercises helpful.

  1. Side Kick

    • Lie on a mat on one side of your body. Place your lower arm flat on the mat, bend your elbow and support your head with your hand. Place your top hand on the mat in front of you to support your body. Bend your legs at the hip so that they are at a 45-degree angle. Inhale as you lift the top leg and swing it in front of you. Your foot should be flexed. Exhale and swing the top leg behind you, pointing the toe as you swing back. Repeat five times.

    Heel Taps

    • Lie flat on your back on the mat. You want your spine to be in neutral, so there should a small curve in it. Raise your feet off the floor and bend your knees so that they form a right angle. Point your toes. Relax your arms on either side. Lower one leg and tap the floor with the heel, flexing the foot as you do so to give the calf a nice stretch. Lift the leg again and repeat with the other. Repeat five times on each leg.

    Swimming

    • The swimming exercise works your calf muscles as well as your thighs, back muscles and arms. Lie on your stomach and stretch your arms out in front of you and your legs stretched behind you. Press the thighs together and point your toes with the heels pressed together. Inhale and lift your head, arms and legs off the mat. Raise your left leg and your right arm higher into the air as you exhale. Inhale as you lower your arm and leg and exhale as your lift the opposite arm and leg. Repeat five times, making sure to keep your head off the mat and your toes pointed. Do not bend your knees or elbows. You can speed up as you become more comfortable with the exercise but should start slowly to make sure you raise opposite arm and leg at the same time.