Difference between revisions of "Build Calf Muscle Without Equipment"
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| − | Your calves consist of two different muscles that must be worked to become well-developed—the gastrocnemius and the soleus.<ref>http://healthyliving.azcentral.com/calves-big-weights-7085.html</ref> However, you can effectively exercise and grow both your gastrocnemius and soleus at home, for free. Soon, you'll be ready to conquer the highest mountains and longest running trails with your calves of steel. | + | Your calves consist of two different muscles that must be worked to become well-developed—the gastrocnemius and the soleus.<ref name="rf1">http://healthyliving.azcentral.com/calves-big-weights-7085.html</ref> However, you can effectively exercise and grow both your gastrocnemius and soleus at home, for free. Soon, you'll be ready to conquer the highest mountains and longest running trails with your calves of steel. |
| − | [[Category:Leg Strengthening Exercises]] | + | [[Category: Leg Strengthening Exercises]] |
== Steps == | == Steps == | ||
=== Exercising Your Calves=== | === Exercising Your Calves=== | ||
| − | #Do double-leg calf raises. This is a classic exercise for toning and strengthening the calf muscles. This workout utilizes your own body weight instead of a weight machine to help build muscle mass. It strengthens both the gastrocnemius and soleus muscles. To start off, you will need to stand near a wall to balance yourself, if needed, and your feet should be hip-width apart with your ankles, knees and hips vertically aligned.<ref>http://www.webmd.com/fitness-exercise/guide/strengthening-calf-muscles</ref> | + | #Do double-leg calf raises. This is a classic exercise for toning and strengthening the calf muscles. This workout utilizes your own body weight instead of a weight machine to help build muscle mass. It strengthens both the gastrocnemius and soleus muscles. To start off, you will need to stand near a wall to balance yourself, if needed, and your feet should be hip-width apart with your ankles, knees and hips vertically aligned.<ref name="rf2">http://www.webmd.com/fitness-exercise/guide/strengthening-calf-muscles</ref> |
#*Push your body upward on the balls of both feet. Make sure that your abdominal muscles are engaged so that your back remains straight instead of shifted forward or backward. | #*Push your body upward on the balls of both feet. Make sure that your abdominal muscles are engaged so that your back remains straight instead of shifted forward or backward. | ||
#*For a more intense workout, you can place the balls of your feet on a step so that your heels are on the lower level. Push up with the balls of your feet to lift your heels as high as you can off the floor. Then, slowly lower your heels back down to the floor. Repeat. | #*For a more intense workout, you can place the balls of your feet on a step so that your heels are on the lower level. Push up with the balls of your feet to lift your heels as high as you can off the floor. Then, slowly lower your heels back down to the floor. Repeat. | ||
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#*Repeat with the left foot. | #*Repeat with the left foot. | ||
#*Additionally, you can add weight to strengthen your calves further, such as holding a milk jug, a can or two, a heavy backpack or something else while you perform the single-leg calf raise. | #*Additionally, you can add weight to strengthen your calves further, such as holding a milk jug, a can or two, a heavy backpack or something else while you perform the single-leg calf raise. | ||
| − | #*If you need to, hold something heavy with one hand and place the other hand on the wall to help balance you.<ref | + | #*If you need to, hold something heavy with one hand and place the other hand on the wall to help balance you.<ref name="rf2" /> |
#*It is important to work each leg equally to avoid one calf becoming thicker than the other. | #*It is important to work each leg equally to avoid one calf becoming thicker than the other. | ||
| − | #Try to do donkey calf raises. To do this exercise, you will need a bench or some other sturdy object and a partner--but no equipment is required. Bend over and grasp the sturdy object or bench with your hands. Your toes should be facing forward, and be sure not to lock your knees.<ref> http://www.bodybuilding.com/exercises/detail/view/name/donkey-calf-raises</ref> | + | #Try to do donkey calf raises. To do this exercise, you will need a bench or some other sturdy object and a partner--but no equipment is required. Bend over and grasp the sturdy object or bench with your hands. Your toes should be facing forward, and be sure not to lock your knees.<ref name="rf3"> http://www.bodybuilding.com/exercises/detail/view/name/donkey-calf-raises</ref> |
#*Have your partner climb onto your lower back near your tailbone. The heavier the person, the harder the workout. | #*Have your partner climb onto your lower back near your tailbone. The heavier the person, the harder the workout. | ||
#*Raise your heels off the floor by pushing up on the balls of your feet. Pause, then lower your heels back to the floor, and repeat. | #*Raise your heels off the floor by pushing up on the balls of your feet. Pause, then lower your heels back to the floor, and repeat. | ||
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#*Do this 8 -10 times per set. As with calf raises, the more often you do this, the easier it will become. At that point, it will be necessary to challenge yourself with more reps. | #*Do this 8 -10 times per set. As with calf raises, the more often you do this, the easier it will become. At that point, it will be necessary to challenge yourself with more reps. | ||
#*It isn’t a good idea to hold weights or anything else when you do box jumps so you can still catch yourself if you fall. | #*It isn’t a good idea to hold weights or anything else when you do box jumps so you can still catch yourself if you fall. | ||
| − | #Jump rope. When you use a jump rope, your calf is constantly engaged. This helps build muscle, provides a good cardiovascular workout and makes you quicker on your feet as well. Do this exercise regularly, and see why you don’t need weight equipment to tone your calf muscles.<ref | + | #Jump rope. When you use a jump rope, your calf is constantly engaged. This helps build muscle, provides a good cardiovascular workout and makes you quicker on your feet as well. Do this exercise regularly, and see why you don’t need weight equipment to tone your calf muscles.<ref name="rf1" /> |
#*To jump rope effectively, hold your hands out to your sides, and make small, fast circles with your wrists to spin the rope. Jump an inch or so off the ground over the rope as it moves under your feet. | #*To jump rope effectively, hold your hands out to your sides, and make small, fast circles with your wrists to spin the rope. Jump an inch or so off the ground over the rope as it moves under your feet. | ||
| − | #*Jump rope at least 3 times a week. Start out doing just 1 set for 2 minutes and then advance to several sets.<ref> http://woman.thenest.com/top-5-calf-exercises-weights-5100.html</ref> You should strive for 15 minutes per session at minimum. <ref | + | #*Jump rope at least 3 times a week. Start out doing just 1 set for 2 minutes and then advance to several sets.<ref name="rf4"> http://woman.thenest.com/top-5-calf-exercises-weights-5100.html</ref> You should strive for 15 minutes per session at minimum. <ref name="rf1" /> |
#*If you don’t have a jump rope or find this activity difficult, run on your toes in the same spot instead. | #*If you don’t have a jump rope or find this activity difficult, run on your toes in the same spot instead. | ||
| − | #Create a calf workout schedule. You will want to work your calves several times a week, giving them a rest between workout days to repair and build muscle. If you have not worked your calves before, follow a beginner's workout schedule. If you have been working on your calves for a while, consider an intermediate or advanced workout schedule.<ref>https://www.muscleandstrength.com/articles/top-5-exercises-increasing-calf-mass.html</ref> | + | #Create a calf workout schedule. You will want to work your calves several times a week, giving them a rest between workout days to repair and build muscle. If you have not worked your calves before, follow a beginner's workout schedule. If you have been working on your calves for a while, consider an intermediate or advanced workout schedule.<ref name="rf5">https://www.muscleandstrength.com/articles/top-5-exercises-increasing-calf-mass.html</ref> |
#*For a beginner's workout, do double-leg calf raises for 2 sets of 12 reps. | #*For a beginner's workout, do double-leg calf raises for 2 sets of 12 reps. | ||
#*For an intermediate workout, do double-leg calf raises for 3 sets of 8 to 12 reps, then single-leg calf raises for 3 sets of 8 to 12 reps. | #*For an intermediate workout, do double-leg calf raises for 3 sets of 8 to 12 reps, then single-leg calf raises for 3 sets of 8 to 12 reps. | ||
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=== Stretching Your Calf Muscles=== | === Stretching Your Calf Muscles=== | ||
| − | #Learn to [http://www.wikihow.com/Stretch-Your-Calves stretch your calves correctly]. Calf muscles need to be stretched regularly to keep the muscle from becoming short and tight and restricting your movement. It is important to utilize stretching as a part of your calf building regiment after your workout. Breathe slowly in through your nose and out your mouth as you stretch.<ref>http://www.fitday.com/fitness-articles/fitness/stretching/the-5-most-effective-calf-stretches.html</ref> | + | #Learn to [http://www.wikihow.com/Stretch-Your-Calves stretch your calves correctly]. Calf muscles need to be stretched regularly to keep the muscle from becoming short and tight and restricting your movement. It is important to utilize stretching as a part of your calf building regiment after your workout. Breathe slowly in through your nose and out your mouth as you stretch.<ref name="rf6">http://www.fitday.com/fitness-articles/fitness/stretching/the-5-most-effective-calf-stretches.html</ref> |
#*Hold your stretches for at least 20 seconds. As your calf muscles become more flexible, you will be able to hold stretches for longer. Aim to reach a single 60-second hold ''or'' 2–3 sets of 20 seconds each. | #*Hold your stretches for at least 20 seconds. As your calf muscles become more flexible, you will be able to hold stretches for longer. Aim to reach a single 60-second hold ''or'' 2–3 sets of 20 seconds each. | ||
#Do a step drop stretch. Use the same step you use to workout your calves with or a curb works too. Put the ball of your foot on the higher step or ledge, and slowly lower your heel down to the lower level. You will feel it stretching your calf muscles as you try to touch your heel to the ground. | #Do a step drop stretch. Use the same step you use to workout your calves with or a curb works too. Put the ball of your foot on the higher step or ledge, and slowly lower your heel down to the lower level. You will feel it stretching your calf muscles as you try to touch your heel to the ground. | ||
#*You may need to do this next to a wall or something else to balance yourself if needed. | #*You may need to do this next to a wall or something else to balance yourself if needed. | ||
| − | #*Don’t force your heel all the way down if it hurts. It may take some time but you will be able to do this with practice.<ref | + | #*Don’t force your heel all the way down if it hurts. It may take some time but you will be able to do this with practice.<ref name="rf6" /> |
| − | #Try the towel pull method. Sit down, and put your legs straight out in front of you, keeping your back straight. Wrap a towel around the ball of your right foot and hold each side of the towel with one hand. Slowly lean back, and pull on the towel until you feel a slight burn in the calf muscle. Hold the stretch for 20 seconds, and switch feet.<ref | + | #Try the towel pull method. Sit down, and put your legs straight out in front of you, keeping your back straight. Wrap a towel around the ball of your right foot and hold each side of the towel with one hand. Slowly lean back, and pull on the towel until you feel a slight burn in the calf muscle. Hold the stretch for 20 seconds, and switch feet.<ref name="rf6" /> |
#*The towel pull stretch works best with bare feet. | #*The towel pull stretch works best with bare feet. | ||
| − | #Practice the runner’s stretch. This is a commonly performed stretch that is great for your gastrocnemius muscle. To do the stretch, keep your back straight, and extend your arms. Place both palms against a wall or other sturdy object, while you extend your right leg behind you, heel pressed to the ground. Move your left leg into a forward lunge and, bending your elbows, slowly lean forward.<ref | + | #Practice the runner’s stretch. This is a commonly performed stretch that is great for your gastrocnemius muscle. To do the stretch, keep your back straight, and extend your arms. Place both palms against a wall or other sturdy object, while you extend your right leg behind you, heel pressed to the ground. Move your left leg into a forward lunge and, bending your elbows, slowly lean forward.<ref name="rf6" /> |
| − | #*To stretch the soleus muscle deeper in your calf, place your toe up against the wall with your heel on the ground. Lean into this with a bent knee so the top of your foot flexes toward you.<ref>http://drsunderman.com/soleus-muscle-stretch/</ref> | + | #*To stretch the soleus muscle deeper in your calf, place your toe up against the wall with your heel on the ground. Lean into this with a bent knee so the top of your foot flexes toward you.<ref name="rf7">http://drsunderman.com/soleus-muscle-stretch/</ref> |
#Do a standing calf stretch. Stand with legs straight and at hip-level. Bend forward at the waist so your fingers reach the floor. While touching the floor, move your hands slowly in front of your body, supporting more weight on your hands as you do so. Then move your hands back to your starting position. | #Do a standing calf stretch. Stand with legs straight and at hip-level. Bend forward at the waist so your fingers reach the floor. While touching the floor, move your hands slowly in front of your body, supporting more weight on your hands as you do so. Then move your hands back to your starting position. | ||
#Do a sitting calf stretch. Sit down with your legs in front of you. Flex your toes toward you, then reach out and grasp the balls of your feet. Pull your toes toward you until you feel a slight burn in your calf. Hold for 30 seconds or up to 1 minute. | #Do a sitting calf stretch. Sit down with your legs in front of you. Flex your toes toward you, then reach out and grasp the balls of your feet. Pull your toes toward you until you feel a slight burn in your calf. Hold for 30 seconds or up to 1 minute. | ||
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#*Get into a pushup position with both your hands and toes on the floor. Lift your hips, keeping your hands and toes on the ground, until your body is shaped like an upside-down “V”. | #*Get into a pushup position with both your hands and toes on the floor. Lift your hips, keeping your hands and toes on the ground, until your body is shaped like an upside-down “V”. | ||
#*Hold this position for 2 seconds, while lowering your right heel onto the floor. Lift your right heel back up, and lower your left heel for 2 seconds. | #*Hold this position for 2 seconds, while lowering your right heel onto the floor. Lift your right heel back up, and lower your left heel for 2 seconds. | ||
| − | #*Do 2 sets of 10 reps. Rest between each set for at least 30 seconds. As time goes on and you get better at doing this pose, you can increase the number of sets that you do and the length of time that you hold the pose.<ref>http://woman.thenest.com/top-5-calf-exercises-weights-5100.html</ref> | + | #*Do 2 sets of 10 reps. Rest between each set for at least 30 seconds. As time goes on and you get better at doing this pose, you can increase the number of sets that you do and the length of time that you hold the pose.<ref name="rf8">http://woman.thenest.com/top-5-calf-exercises-weights-5100.html</ref> |
===Making Exercise a Part of Your Life=== | ===Making Exercise a Part of Your Life=== | ||
| − | #Run, walk or hike. These activities all require your calves to carry your body weight while doing a more intense activity for a longer period of time than you normally do. This is especially true of running and hiking uphill. Your calves have to work very hard to get your body over steep hills, so consider using uneven terrain to maximize your calf workout.<ref | + | #Run, walk or hike. These activities all require your calves to carry your body weight while doing a more intense activity for a longer period of time than you normally do. This is especially true of running and hiking uphill. Your calves have to work very hard to get your body over steep hills, so consider using uneven terrain to maximize your calf workout.<ref name="rf2" /> |
#*You can use an elliptical to build your calf muscles and protect your joints at the same time. Many ellipticals have an incline feature that will work out your muscles further while still being comparatively low-impact. | #*You can use an elliptical to build your calf muscles and protect your joints at the same time. Many ellipticals have an incline feature that will work out your muscles further while still being comparatively low-impact. | ||
#*If you do walk, run or hike on uneven ground, pay attention to your footing so you don't trip and hurt yourself. | #*If you do walk, run or hike on uneven ground, pay attention to your footing so you don't trip and hurt yourself. | ||
| − | #Participate in sports. There are many activities that you can engage in regularly that are fun and will help you tone and build your calf muscles. Consider sports activities that require you to run, jump and push off of your calf muscles for quick acceleration or directional changes. These include soccer, basketball, tennis, kickboxing and other sports that mainly utilize your legs.<ref | + | #Participate in sports. There are many activities that you can engage in regularly that are fun and will help you tone and build your calf muscles. Consider sports activities that require you to run, jump and push off of your calf muscles for quick acceleration or directional changes. These include soccer, basketball, tennis, kickboxing and other sports that mainly utilize your legs.<ref name="rf2" /> |
| − | #Take an aerobics step or dance class. Step and dance classes require you to use your calves a lot. When you move on or off a step, bend your knees or push off the balls of your feet, you will be working your calf muscles. Check online or in your local phone book for ballet, jazz, hip-hop or aerobic step classes near you.<ref>http://healthyliving.azcentral.com/dancing-tone-calves-3712.html</ref> | + | #Take an aerobics step or dance class. Step and dance classes require you to use your calves a lot. When you move on or off a step, bend your knees or push off the balls of your feet, you will be working your calf muscles. Check online or in your local phone book for ballet, jazz, hip-hop or aerobic step classes near you.<ref name="rf9">http://healthyliving.azcentral.com/dancing-tone-calves-3712.html</ref> |
| − | #Swim. If you are recovering from an injury or cannot participate in high-impact activities because of certain medical conditions, consider swimming. When you swim, you use your leg muscles, including calf muscles. It is easy on the joints because there is no impact involved, and is a fairly safe way to make your calves stronger.<ref>http://www.webmd.com/fitness-exercise/guide/strengthening-calf-muscles?page=2</ref> | + | #Swim. If you are recovering from an injury or cannot participate in high-impact activities because of certain medical conditions, consider swimming. When you swim, you use your leg muscles, including calf muscles. It is easy on the joints because there is no impact involved, and is a fairly safe way to make your calves stronger.<ref name="rf10">http://www.webmd.com/fitness-exercise/guide/strengthening-calf-muscles?page=2</ref> |
#Cycle a lot. Technically, a bicycle is a type of equipment--but it's one common to many households. If your climate and weather conditions permit, take your bike out for a spin. It's a great way to target the muscles in your calves. Another advantage of biking is that there are many ways to challenge yourself. | #Cycle a lot. Technically, a bicycle is a type of equipment--but it's one common to many households. If your climate and weather conditions permit, take your bike out for a spin. It's a great way to target the muscles in your calves. Another advantage of biking is that there are many ways to challenge yourself. | ||
#*Switching gears can heighten the intensity of your bicycle workout as well as biking over hills and rougher surfaces like grass instead of pavement. | #*Switching gears can heighten the intensity of your bicycle workout as well as biking over hills and rougher surfaces like grass instead of pavement. | ||
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*Be patient. Your calves will grow, but it takes dedication, patience and, of course, work. | *Be patient. Your calves will grow, but it takes dedication, patience and, of course, work. | ||
*Irish dance also helps to build strong calf muscles. | *Irish dance also helps to build strong calf muscles. | ||
| − | *If you are recovering from a leg injury, try starting with seated calf raises. Sit up straight in a chair with your feet flat on the floor and your shins vertical. Push against the floor with the balls of your feet, lift your heels as high as you can, then slowly lower them.<ref | + | *If you are recovering from a leg injury, try starting with seated calf raises. Sit up straight in a chair with your feet flat on the floor and your shins vertical. Push against the floor with the balls of your feet, lift your heels as high as you can, then slowly lower them.<ref name="rf2" /> Lean forward and push down on your lower thighs for more resistance. |
== Warnings == | == Warnings == | ||
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*Consult with a fitness professional to ensure that you are doing exercises and stretches correctly. | *Consult with a fitness professional to ensure that you are doing exercises and stretches correctly. | ||
*If you suffer severe persistent leg pain after a workout, talk to your doctor. | *If you suffer severe persistent leg pain after a workout, talk to your doctor. | ||
| − | *Always talk to a medical professional before starting a new exercise routine, especially if you have ever had a foot, ankle or calf muscle injury.<ref>http://www.webmd.com/fitness-exercise/guide/strengthening-calf-muscles?page=3</ref> | + | *Always talk to a medical professional before starting a new exercise routine, especially if you have ever had a foot, ankle or calf muscle injury.<ref name="rf11">http://www.webmd.com/fitness-exercise/guide/strengthening-calf-muscles?page=3</ref> |
== Related Articles == | == Related Articles == | ||
