How to Get Toned Calves

Many people follow workout routines that flatten their abs, increase arm size or reduce overall body fat. While these are worthy fitness goals, do not neglect your lower leg muscles. Combining aerobic exercise with targeted weight training helps you get toned calves. Sculpting your calves allows you to show off your legs in shorts or at the beach. Concentrate on reducing fat and building your leg muscles to create shapely, toned calves.

Things You'll Need

  • Cloth measuring tape
  • Camera
  • Barbell
  • Dumbbells
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Instructions

    • 1

      Assess the current condition of your calves. Use a cloth measuring tape to find the circumference of your ankles and the widest part of your calf. Take a picture of your calves with a camera to use as a reference against which you measure your calf toning progress.

    • 2

      Familiarize yourself with the three muscles of your lower legs. The gastrocnemius is the largest muscle on the back of your legs. The soleus lies beneath the gastrocnemius, while the tibialis anterior follows the front of your lower leg. Understand the location of these muscles to target your strength-training workouts.

    • 3

      Perform basic calf raises. Stand with your heels together and your feet facing forward. Push upward, raising yourself onto the balls of your feet. Focus on squeezing your calf muscles throughout the motion. Hold the raised position for two to three seconds before returning to the resting state. Perform at least three sets of 12 to 15 repetitions. Add weight as you build stronger calf muscles by balancing a barbell on your shoulders.

    • 4

      Complete three sets of 12 to 15 single calf raises. Stand on a set of stairs and balance on your right foot. Wrap your left foot behind the heel of your right foot. Push upward onto the ball of your right foot, squeezing your calf muscles tightly. Switch feet between sets to work both legs.

    • 5

      Hold a heavy dumbbell in each hand with your arms at your sides. Raise yourself onto the balls of your feet. Balance on your tip-toes and walk 20 to 25 steps. Walk backward on your tip-toes to your starting point. This exercise works all of your calf muscles.

    • 6

      Perform moderate aerobic exercise for 30 minutes on at least five days each week. Run, walk briskly, swim, bike or do step aerobics to boost your heart rate and burn fat. Focus on activities that make your leg muscles sore to get toned calves.