There are few things to dread about summer, but one is the big leg reveal. Baring your calves to the world can seem daunting, but don’t despair – we’ve recruited celebrity fitness trainer Matt Roberts to whip your lower legs into shape so you can slip into a skirt with confidence when the mercury rises. To achieve a sculpted calf, you’ll need to target two main muscles: the gastrocnemius (the big muscle at the top); and the soleus (the deeper, smaller muscle underneath that runs down the length of your calf). “Focus on achieving shape and tone (without creating mass) by avoiding heavy weights and doing lots of repetitions,” says Roberts. This will create stability and strength, without breaking the muscle down, which can lead to increased size as the muscle tries to build itself back up. Including cardiovascular exercise – such as rowing, running, cycling and swimming – in your regimen will also shift excess fat to help reveal the results of your hard work.
Perform the stretch elements in a 10-minute workout four times a week, alongside a couple of running sessions. With Roberts’ exercise plan (and a little help from your razor), you’ll have legs to be proud of in just two weeks.
Calf raises
Stand in front of the bottom step of your staircase. Step up to place the balls of your feet on the edge of the step and slowly drop your heels down as far as they’ll go. Then rise onto tiptoes. This stretches the gastrocnemius and soleus muscles, and will help keep your calves slender. Perform 3 sets of 25 to 30 reps.
Reverse lunge
Stand with legs hip-width apart. Step your left leg behind you and bend both legs, lowering yourself down. Your front leg forms a right angle to the floor, while your back shin is parallel to it. This tones without building mass. Do 3 sets of 25 to 30 reps.
Standing calf stretch
Stand facing a wall, about 60cm away. Place your hands against the wall in an upright press-up position, keeping your back straight. Step back with one leg and press heel into floor. Perform 3 sets of 25 to 30 reps. Repeat with other legy.
Running
This is a high-repetition exercise that works calf muscles without breaking them down. A mid-foot strike (where your foot lands just under the ball and rolls through it) will help build strength. If you run with a heel strike, don’t switch your foot position in one go, as your legs may be sore the next day. Instead, land a few strides on the ball of your foot every few minutes. Do two 30-minute runs a week.
Massage
Regular massage with a massage roller or masseuse will stimulate circulation and help remove fluid build-up in the area to reveal sculpted legs. It also reduces muscle and tendon tightness, promotes healing and reduces recovery time so you can get back to training faster.
Article source:
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