The calf muscle in many ways forms the harmony of girls' legs. But what if she is naturally underdeveloped, and you have to forget about wearing short skirts and shorts? In this case, step aerobics or special exercises that can be performed even at home will come to the rescue.
Instructions
Step 1
Jog. Inflated calves on flabby legs will not look very nice. Therefore, it is necessary to simultaneously strengthen the entire muscle mass of the legs, which in turn will effectively affect the calves. Jogging is a great way to do this. Daily jogging will make your legs beautiful, allow you to lose extra pounds and improve the work of the heart and blood vessels. Start by running short distances, gradually increasing your run time and speed. Over time, you will get used to such a load and even begin to enjoy it.
Step 2
Get up on tiptoe. Stand straight, put your hands on your belt and raise your two feet on your toes. Do three sets of 20 reps. When you get used to this load, increase the number of lifts or grab a weight, such as a dumbbell, in each hand.
Step 3
Place a thick book or full box on the floor that is high enough to allow your heel to hang down. Stand on it with the toes of one foot and perform several heel raises and falls. Then change legs and repeat the exercise. Start with two sets of 20 times on each leg, gradually increasing the number of times. This exercise can also be done on stairs.
Step 4
Lie on your stomach, stretch your legs, and put your head on your folded arms underneath. Slowly bend your knee until it reaches the buttocks, then also slowly return it to its original position. Perform this exercise first with one leg, then with the other. If you can't reach your buttocks, bend your leg as far as possible.
Step 5
Do the bike exercise. Lie on your back, raise your legs and bend at the knees. Simulate the pedaling motion of a bicycle with your feet. Do not forget to bend the foot at the same time, because this is the main way of influencing the calf muscle. Better yet, ride a real bike down the street. So you will pump up your muscles and raise your mood.
