Useful Tips

Magical exercises and practical tips to help reduce calf


A slender figure is the dream object of most girls. For some, nature gave ideal proportions, and for others - the need to work sweat to achieve them. One of the most common problems is calves on legs. Is it possible to reduce them and how to do it - a question that many want to get an answer to.

Why do caviar grow stout?

The calf muscles help a person move. Walking, running and jumping are the main activities where they are involved.

They can increase in size excessively for the following reasons:

  • Overweight. If the girl is worried about the fullness, then part of the excess fat may be contained in the calf area. However, fat on the limbs is deposited last. If there is little excess weight, then the reason is most likely different.
  • Overtraining. It can be manifested in girls involved in sports, where the strength and volume of the calf muscles are important. Cycling, bodybuilding and equestrian sports - for those engaged in these types of loads, the calf size will be very impressive.
  • Swelling. A fairly common reason for the increase in calf volume. Often occurs during pregnancy, excessive salt intake, heart disease and the circulatory system.
  • Genetics. The most basic reason. If one of the parents' caviar is powerful and pumped up, then the child has a chance to inherit the same feature of the figure.

Both predisposition and overweight require a special approach to reduce the calf volume in girls. To solve this problem, there are special techniques that will help bring your feet in order.

Methods to reduce pumped calves

If a girl is engaged in sports where a lot of calf strength is required, then over time these muscles acquire an impressive volume. If the problem of large calves bothers a person more than sports achievements, then the very first recommendation is to stop this type of training.

In this case, the eggs themselves decrease over time. However, this result will not always be enough. In this case, physical activity will come to the rescue again. Only this time the methodology of the training process will be different.

Here are its main features:

  1. Work with light weights. No record approaches for taking maximum weight. The burden should be such that a person can do at least 20 repetitions with him. At first, you can work with the weight of your own body, without additional weighting.
  2. A large number of repetitions. There is no exact quantity. It is necessary to load the muscle until a strong burning sensation is felt. Typically, this effect is achieved with 25–40 repetitions.
  3. Avoidance of explosive loads. To reduce the volume of the calf muscles, the loads should be low-intensity, but prolonged. The main task is to tire the muscle with light, but monotonous and long work.

Watching the athletes, you can notice an interesting fact. A large amount of muscle are those of them whose task is to quickly make a record amount of work. An example is sprinters. They are big and powerful.

The second example is marathon runners. They are thin and slender. Their task is to produce low-intensity, but continuous work. To reduce the volume of pumped calves, you need to make them hardy “marathon runners”.

Slimming calves with excess weight

How to reduce calves on the legs - for girls this issue is extremely important. If their excessive volume is caused by excess weight, then this issue is solved by losing weight. It is impossible to get rid of calf fat locally. Have to lose weight entirely.

It is important to limit the daily calorie intake.

How many calories to consume is an individual question, but there are approximate values:

Desired weightRecommended Daily Calories
50 kg1500 kcal
55 kg1650 kcal
60 kg1800 kcal
65 kg1950 kcal
70 kg2100 kcal

You need to choose a value based on the nearest desired weight. If a girl weighing 75 kg wants to lose weight up to 60 kg, then calorie needs to be reduced gradually. First, up to 2100 kcal per day, after reaching the level of 70 kg - up to 1950 kcal per day, and so on.

To lose weight, just follow the amount of calories consumed. But in order for the body to become slim and elastic, it is necessary to monitor the quality of food consumed. Eat less fast food and more green vegetables. Do not overeat at night and reduce the consumption of sweets.

So that the legs do not just decrease, but become slim and seductive, it is worth adding exercises to train them.

Stretching exercises to reduce calves

Stretching calves after a workout helps the body quickly get rid of lactic acid in this muscle group, and also prevents cramping and cramping.

Useful stretching techniques that will allow you to effectively recover and reduce the calf muscles:

  1. Settle on the floor or any hard surface. Fold your legs in front of you. The knees are straight and not bent. Slowly tilt the body to the knees, trying to reach the ankles with your hands. Measure for 10 seconds. Perform at least 10 times.
  2. Stand with your chest against the wall one step away from it. With any leg, take a step forward, resting your elbows on the wall. Leave the second leg straight. Gently lower the heel of the hind leg and hold it in this position for 3-5 seconds. Repeat 12 times.
  3. Located 50–70 cm from a vertical surface. Bend over and rest on it with your hands. The legs are perfectly straightened. Heels of both legs are slowly pressed to the floor and fixed for 2-3 seconds. Repeat at least 20 times.

Inclinations to the lower leg stretch the legs and belt, strengthening the body and raising the tone of these muscle groups.

How to properly tilt the lower leg:

  1. Standing, spread your legs 70-100 cm. Gently tilt, trying to reach with your hands to the surface. At the extreme point, stay 1–2 seconds. Repeat 10 times.
  2. In the same position, try to lean toward each of the legs in turn. To the right leg you need to pull the left hand and vice versa. Repeat the lesson on 5 p., Making tilts left and right alternately.
  3. As flexibility increases, repeat the complex with a narrower setting of the legs. If the hands touch the floor when the legs are 30-50 cm wide, the result is very good. A great result is to reach the floor with your palms, keeping your feet together

Leg lift

The complex is similar to the previous one, but performed while sitting.

  1. Sit on the floor, spreading your legs as straight as possible.
  2. Put your hands behind your back, bend it forward. In the pose, you need to fix for 10-20 seconds, preparing the body for further loads.
  3. Extend your arms to the side of any of the feet, trying to reach the big toes with your brush. The head at this moment looks down and seeks to touch the knee. Fix at the bottom point for 1-3 seconds. Gently straighten up.
  4. Repeat alternately for each of the legs. Perform 10 repetitions alternately changing legs. Exercise is required to be done smoothly and without jerking.

Climbing toes

Fitness trainers know how to reduce calves on their feet for girls. They recommend that mandatory toe lifts be included in the training scheme. Subject to the correct technique, exercise is considered the best technique for reducing calf volume.

The correct technique of classes:

  1. To stand on a small elevation, literally 10-15 cm. You can use the step, or put a few solid books.
  2. It is necessary to stand on toes, to keep your hand behind a wall or any stationary object. The heels should protrude beyond the level of elevation and be in the air.
  3. It is necessary to slowly lower the heels down and sharply return them to their original position. Ideally, go down within 3 seconds, return within 1 second.
  4. Repeat at least 20 times, ideally 30-50 times. After exercise, the muscles should burn.

When the exercise becomes simple, you need to start doing it for the legs in turn.

Lunges are an excellent exercise for the comprehensive strengthening of the muscles of the legs. It is useful not only for calves, but also for the hips and buttocks.

  1. To stand upright, legs at a distance of 20-30 cm. Hands are lowered down parallel to the body.
  2. Take an average step forward. Hands for balance can be pulled forward. The front leg bends at an angle of 90 °. The thigh should be parallel to the surface for training. The hind leg bends at a right angle, the knee almost touches the ground.
  3. Hold in position for 1 sec. Get into the starting position, leaning on the hind leg.
  4. Repeat for the other limb. The total number of repetitions is 10 p. for each leg.

Lifting the knees to the sternum

The complex contributes to the development of the muscles of the hips and lower leg.

Perform it as follows:

  1. Lie on the floor. Legs lie together, socks extended.
  2. Bend the leg at the knee, pull it to the sternum, trying to lay the knee on the stomach as much as possible. Socks are still tight. Fix for 1-2 seconds.
  3. Without lifting your knee, try to straighten your leg. Now you need to pull the socks in the opposite direction. Lock at top for 1 second.

Abduction of the legs

The lesson is aimed at lifting the buttocks, stretching the back of the thigh and lower leg.

To reduce the calves on the legs using the exercise "leg abduction" for girls, it is recommended to attach an expander

  1. Stand upright. You can hold onto something for sustainability.
  2. Gently without bending, alternately take the legs back. The body at this time leans forward.
  3. Fix the foot at the highest point for 1-3 seconds. Slowly lower it to its original position.
  4. Do a minimum of 10 repetitions on each side.

The complex at home

How to reduce calves on legs - for girls at home, this question is not easy. But the task is doable. The set of measures will consist of stretching and exercises that do not require sports equipment.

With a stretch, everything is clear - what and how to pull was discussed above. It remains to list the exercises that you can do at home.

Rope classes

The most affordable type of exercise. Isolates caviar in work, effectively loading them.

To jumps brought effect, you need to follow the technique of the exercise:

  • The jump should be low. Literally 2-3 cm to jump the rope.
  • Rotate the rope with your hands. The forearms and shoulders are completely excluded from this process.
  • Your back should be straight and your legs slightly bent.
  • Jumps are performed exclusively on the toes in order to accentuate the load on the calves and exclude the effect on the spine.

Alternate toe-up

Spread one and a half shoulder widths, turn the socks outward and crouch slightly. The pose is similar to the one occupied by sumo wrestlers before the fight. Keep your back straight.

Without changing your posture, you need to alternately climb on the socks, first with one foot, then the other. This exercise statically loads the hips and trains the calf muscles.

Squats “gun” - a powerful tool for a comprehensive training of the legs.

Technique of execution:

  1. Get up straight, feet together. Hand hold on to any emphasis.
  2. Squat on one leg, stretching the other leg forward. The free foot does not touch the ground.
  3. At the lower point, the heel of the supporting leg on the ground should be kept.

The exercise is repeated 3-5 times with alternating legs. Gradually, you need to bring the number of repetitions to 10.

Leg press

Exercise in a special simulator.

Unlike the usual press technique on this projectile, to reduce the calf muscles, you must use the following technique:

  • Set your feet below the platform. Heels should be in the air.
  • The legs are slightly bent and do not change their position. All work is done exclusively by socks.
  • Extra weight is not installed on the platform. She squeezes up only with her toes. The execution speed is high, the amplitude is small. The number of repetitions - until a strong burning sensation. Not less than 20-30.

Exercises for weight loss pumped calf legs

In addition to the considered methods, it will be effective to add cardio load. This will help to comprehensively affect the muscles of the leg and systematically reduce their volume.

High-intensity cardio must be avoided - no weight-lifting or extra weight jumping. It is also necessary to control the diet so that excess calories do not go into unnecessary building material.

One of the best ways to reduce calves. The fastest long-distance running is most effective. It is best to run in the fresh air - saturation of blood with oxygen contributes to better results.

To reduce the size of calves, sprints should not be run - with such a load, they can only grow.

Elliptical trainer

Sometimes there is no physical ability to run. With flat feet, running is contraindicated, and often there is simply no suitable landscape around. In this case, an elliptical trainer will help.

The principle of working with it is the same as when running - minimum intensity and maximum duration.

Swimming does not focus specifically on calves. Its advantage is the combined strengthening of body muscles and improved blood flow. Due to this, metabolism is improved and fat burning is stimulated.

Swimming alone will not help reduce calf size. But it can increase the effect of other exercises.

Exercise bike

Effective tool only when working with low intensity. No interval programs, only monotonous pedaling with a low level of complexity. To achieve the effect you need to do at least 40-60 minutes in a row.

Professional Tips

For girls who want to learn how to reduce calves on their legs, the following professional tips will be helpful: follow a diet, stretch your muscles after each workout, exercise regularly and not skip workouts. Under these conditions, any result is achievable. The main thing is discipline and perseverance.

Author: jc21

Article design: Mila Friedan

Causes of full calves and features of working with them

To reduce the calf volume, you need to try to figure out the causes of this problem. It may be a hereditary predisposition and physique, in which the whole figure will be dense and stocky. In this case, it will take a long time to work, but you can still get the result.

Too full calves can be the result of overweight, as well as uneven weight loss. First of all, the volumes go from the arms, chest and abdomen, but the problem areas in the lower body can remain rounded, despite constant efforts.

Having determined what the fullness of calves is associated with, you must deal with the cause. Most often, you need to reconsider your diet and lifestyle, move more, drink enough clean water.

In addition, if you want to reduce the lower leg, you can not do without exercises aimed specifically at this area. There are special complexes that are recommended to be supplemented with stretching exercises, thanks to which the muscles will become elastic and toned. Caviar itself - muscles are strong and hardy, thanks to them we can move throughout the day. Because of this, they are difficult to correct. To achieve a result you need to engage regularly - at least 2-3 times a week. It is also important to choose the right set of exercises.

A little about correct calf correction

To achieve the desired shape of the calves, you need to understand that their training can be different. There are exercises for pumping calf muscles, there are exercises for weight loss, and there are exercises for maintaining muscle tone. There are also exercises for weak muscles, mainly aimed at stretching. What you need to choose is determined only by the desired result.

The selected set of exercises should also take into account the structural features of the lower leg. To form a beautiful muscle relief, it is not necessary to bring yourself to exhaustion with a huge amount of exercise. Exercises for weight loss calves should be light, aerobic. In this case it is impossible to get involved in power load - it can give the opposite effect. You need to work without weights, but increase the number of repetitions and approaches.

Will be very static loads are effective, such as yoga and pilates. They simultaneously strain the muscles and stretch them. If you will include only strength exercises in the training, you can form an irregular calf shape resembling an inverted bottle. In addition, seizures are possible. Therefore, the training should consist of their exercises aimed at burning fat, and training muscles, calf and sole. A properly developed soleus muscle raises the calf, so that the leg gets a beautiful shape.

How to reduce calves: effective exercises

There are a large number of exercises that help to cope with how to reduce calves on the legs. We offer to consider the most popular.

Plie squats are great exercises to reduce calf legs. If you want to precisely reduce the volume, and not build muscle, do not use additional weights. This exercise is popular among professional ballerinas whose slender legs are the best proof of its effectiveness.

Stand straight, legs wider than shoulders. In this position, perform squats, while trying to specifically tighten the muscles of the hips, and knees bend as much as possible. Performing the first 20 repetitions, lean on the entire foot, and the next 20 - rise on the bones. Приседая, соблюдайте технику безопасности, чтобы устранить риски травмы.

4. Перекаты

Slips are aimed at stretching the muscles of the leg and the formation of beautiful calf muscles. Stand on your heels, march thirty times so that you can clearly feel your calf. After that, sharp rolls are made from heel to toe. Then march again. One approach - one full roll. It is recommended to do at least four repetitions.

Lunges are a universal exercise for working out the lower body. It can help both build muscle and lose weight. To reduce the ankles and calves, use the lightweight version of the exercise.

Put your feet shoulder-width apart, lunge, making sure that the heel of the second, supporting leg does not come off the floor. After a few seconds, return to the starting position.

6. Toe lifts

Toe lifts that help reduce the ankles in the legs can be done in several ways.

Stand straight, transfer body weight to the right leg, bend the left knee. Now rise on toes at least fifteen times. Do the same for the second leg. You can choose a weighted version of the exercise, standing up not on the floor, but on a step or step.

Another exercise is how to reduce calf legs. To perform it, you need a chair (you can use another support). Stand next to him and grab his back. The feet should be parallel to each other. Pull the right leg forward, straining the toe, make a sharp swing forward. For each leg, repeat the exercise at least 20 times.

Tilt to the lower leg

Putting your feet shoulder width apart, gradually lower the body down. Hold the fingers of the lower extremities with your hands and bring the bust closer to the calf. Keep this position for a few seconds, then return to the starting position.

With this technique, you can reduce the lower leg due to the burning of excess fat, strengthen the ligaments.

8. Classic squats

Regular squats are a great way to reduce calves and form beautiful and slender legs in general.

The technique for doing squats is as follows:

  • Stand up straight, straighten your shoulders. Do 30-40 squats. Exercise at a slow pace and fix your squat position for a few seconds.
  • Another option: put your feet shoulder width apart so that the socks are pointing inward. Do 20-30 shallow squats.

Reduce pumped calves

In the event that large calves are the result of enhanced sports training, the following rules should be followed in order to make them smaller:

  • Avoid high-heeled shoes
  • ride a bike,
  • limit your intake of protein foods,
  • do stretching exercises.

This physical exercise has many advantages and has a beneficial effect on the health of the whole organism. Thanks to him, muscles and ligaments are trained, joints are strengthened, blood circulation is enhanced, tissue nutrition is improved, and the cardiovascular system is strengthened. It normalizes lipid metabolism, helps to eliminate toxins and cleanse the blood.

In order for the exercise to give a positive result and help reduce thick calves, it is necessary to practice it constantly.

  • you need to perform the exercise smoothly: it starts at a slow pace, gradually accelerating,
  • while jogging, it is important to maintain the correct position of the body (the body is slightly inclined forward, hands are bent at the elbows and pressed to the body),
  • do not make sudden movements and jerks,
  • when doing the exercise you need to breathe through the nose,
  • for classes should choose comfortable sportswear and shoes.

This type of training is not recommended for those diagnosed with:

  • heart disease
  • arterial hypertension,
  • poor eyesight.

For people with similar pathologies, a consultation with the attending physician is indicated.


The procedure is the removal of body fat under vacuum using a special suction device (or using a laser).

  • minimally invasive method (only small scars from puncture sites remain).

  • slightly reduces the size of calves while removing a large amount of fat (does not exceed 7%).

  • vacuum (the skin is incised, tubes connected at one end with a suction device are inserted into it with fan-shaped movements),
  • syringe (fat is pumped out with syringes),
  • Tumecent (previously a mixture of drugs is injected into the eggs to soften body fat),
  • ultrasound (before the operation, the problem area is exposed to ultrasound, which contributes to better disposal of pathological tissue),
  • laser (under the influence of the device, fat cells are destroyed and independently removed from the body through the blood).

Rehabilitation after liposuction takes place within a month, it is recommended to use a compress (for 2 weeks it should be worn constantly, another 30 days should be worn only during the day).

Do not manipulate with:

  • violations in the liver and kidneys,
  • diabetes, hyperthyroidism, obesity caused by endocrine nature,
  • heart and vascular diseases,
  • stomach ulcers
  • oncology
  • varicose veins, anemia, thrombophlebitis, poor blood coagulability.

For surgical healing of wounds, you need to stop smoking and consult a doctor about medications that are acceptable for use.

Massage and body wraps

Massage movements of the hands contribute to the natural production of enzymes, vitamins and hormones, the function of which is to normalize the functioning of nerve fibers and reduce the amount of fat.

The procedure helps to strengthen the immune system, improves mood, invigorates, helps the body recover from injuries, improves blood supply and nutrition of body tissues and organs.

  • manual (carried out by making stroking and pressing movements of the hands, pats, etc.),
  • hardware (carried out using special devices).

Wraps save cells from excess fluid, due to which there is a decrease in volume. They go well with alternative methods of dealing with excess fat (myostimulation, exposure to ultrasonic waves, physical education and diet).

  • oil
  • using algae,
  • hot.

The procedure can be carried out at home (the use of mustard, honey, sea salt, etc. is practiced).


To reduce the calves of the legs and prevent an excessive increase in their volume, certain preventive measures should be observed:

  • do not over-pump the shins on the simulators,
  • pay more attention to stretching, exercises with a rope, a stepper will have a beneficial effect on the legs,
  • eat properly and balanced (without being carried away by diets),
  • drink clean water (at least 2.5-3 liters of fluid per day),
  • give up smoking and alcohol.

It is also worth going through a medical examination and getting a doctor’s consultation, since the problem of full calves can be triggered by stagnation of excess water in the cells of the body and problems with blood vessels. In this case, the specialist will determine the correct treatment and give additional recommendations.