Best Exercises For Perfect Calves: 12 Ways To Reduce Fat Calves

fat calves

Mai Delacruz

Mai Delacruz
Personal Fitness Trainer & Health Coach

Updated on 12/7/2022

Exercising is one of the most effective ways to reduce overall body fat. Even though no method can remove fat from a specific area of your body, there are a few exercises that, if performed correctly, can help reduce the size of your fat calves, build long and lean muscles, and make your legs appear to be slimmer. If you do these exercises correctly, they can also make your legs appear thinner. Here is a list of 12 practices that will assist you in shedding the excess fat that has accumulated in your calf region. Take a look:

1. Calf Raises While Standing

1. Calf Raises While Standing

How To Carry Out

  1. Maintain an open chest, roll your shoulders back, and stand with your feet about shoulder-width apart. Put your hands on your waist and focus on what's in front of you.
  2. Raise the backs of both heels and shift your weight to the balls of your feet to maintain your balance.
  3. After maintaining this position briefly, bring your heels down to the ground.
  4. Repeat this motion as quickly as possible to feel the burn in your calves and melt away some fat.
  5. Perform three sets of 25 repetitions.

2. Calf Raise Exercises While Seated With Weights

2. Calf Raise Exercises While Seated With Weights

Calf raises while seated with weights are an effective exercise to reduce calf fat.

How To Carry Out

  1. Sit on a stool or chair and hold a dumbbell in each hand while you perform this exercise. It would be best if you had your feet planted firmly on the ground, and the handles of the dumbbells should be resting on your thighs, slightly above your knees. Maintain a straight posture by pointing your elbows slightly outward, maintaining a straight spine, and keeping your legs shoulder-width apart while looking straight ahead.
  2. Raise your heels while keeping the balls of your feet in contact with the floor.
  3. After holding this position for one second, slowly bring the heels down.
  4. Perform three sets of 20 repetitions.

3. Sumo Squat With Calf Raise While Using Weights

3. Sumo Squat With Calf Raise While Using Weights

You Will work Calves, hamstrings, quads, and glutes here.

How To Carry Out

  1. Keep a dumbbell in both hands at the same time. Maintain a straight stance with your legs spaced further apart than the width of your shoulders. You should walk with your feet turned out, your back should be straight, you should roll your shoulders back, your chest should be out, and you should look straight ahead.
  2. To achieve this position, bend your knees and lower your torso until your hips are almost at the same level as your thighs.
  3. Maintain this position for a short while, and then slowly raise your body out of it. Raise your heels just before you reach the part where your legs are straight.
  4. Put your toes on the ground, flex your knees, and lower yourself into a sumo squat.
  5. Complete three sets of twelve reps.

4. Plie Calf Raises

4. Plie Calf Raises

Target – Calves, glutes, and quads.

How To Carry Out

  1. Maintain a straight stance with your legs spaced further apart than the width of your shoulders. Get into a squatting position, keep your back straight, and join your hands in front of you, as shown in the image.
  2. Raise your heels and support your weight on your toes to create the illusion that you are wearing high heels.
  3. Bring your heels closer to the ground than average, and just as they are about to make contact with the ground, bring them back up to their original position.
  4. Complete three sets of twelve reps.

5. Skater Hops

Speed Skaters Exercise (Skater Hops): Proper Form

You Will work Calves, hamstrings, quads, and glutes here.

How to Carry Out

  1. Maintain an upright stance with your feet touching.
  2. Should bend Both your knees slightly, and you should lift the right foot off the ground. Make sure your right shin and thigh are at a right angle by fully bending your right knee. Put yourself in what's known as a "runner stance," and lean slightly forward (as shown in the image).
  3. It would be best if you skipped on your left leg and landed on your right foot so that the distance between your legs is greater than the width of your shoulders. Raise both your right and left feet off the ground simultaneously. Bring your left shin and thigh into a position where they form a right angle with each other by fully bending your left knee.
  4. It would help if you landed on your left foot after you hopped on your right leg.
  5. Complete three sets of twelve reps.

6. Combination Of Knee Dips And Arm Planks

6. Combination Of Knee Dips And Arm Planks

This workout will focus on the calves, hamstrings, core, and shoulders.

How To Carry Out

  1. Assume the position of an elbow plank. Maintain an active focus in your core.
  2. Bring the inside of your right knee to the floor while bending it. Please bring it back around to the plank pose.
  3. Put some pressure on the floor with your left knee while bending it.
  4. Complete two sets of 12 repetitions.

7. Running For Long Distances

7. Running For Long Distances

Target – Full body

How To Carry Out

  1. Before you begin, ensure you get warmed up by doing easy exercises like jumping jacks, spot jogging, and stretching.
  2. Start jogging either outside on the pavement or inside on a treadmill. You should adjust the treadmill's incline to three degrees if you plan on running on it.
  3. If you want to lose overall body fat as well as fat in your calves, you should run more slowly and for a more extended period.
  4. Perform the activity once every other day for 15–30 minutes.

8. Climbing The Stairs

You Will work Calves, hamstrings, quads, and glutes here.

How To Carry Out

  1. You can do this on the stairs in your home or at work, or you can do it on a StairMaster machine at the gym.
  2. Start by doing some light spot jogging and warming up with a few stretches.
  3. Proceed up and down the stairs at a pace that is comfortable for you.
  4. If you want to strengthen your calves, you should try exercising with just your toes rather than your entire foot.
  5. You can gradually increase your running speed with time and practice.
  6. Perform two sets of 3 repetitions.

9. Jump Squats

jump squats

You Will work Calves, hamstrings, quads, and glutes here.

How To Carry Out

  1. Maintaining a straight stance with your feet approximately shoulder-width apart, your chest should be out, and roll your shoulders back.
  2. Squat or sit on a chair while maintaining a position where your buttocks are thrust forward and your knees are bent.
  3. Leap forward while bringing both hands to meet above your head.
  4. Come to a gentle landing on the floor.
  5. Perform three sets of 15 repetitions.

10. Single Leg Squats

10. Single Leg Squats

Calves, hamstrings, quadriceps, and glutes are the muscles that will work.

How To Carry Out

  1. Maintain a straight stance and space your legs approximately hip-width apart.
  2. Raise your right leg off the floor in front of you, and raise both of your arms in front of you, bringing them up to the level of your shoulders and turning your palms, so they face down. This is the position from which we will begin.
  3. Take a sitting position by bending your left knee and getting into a sitting position. Maintain a flexed position on your right foot.
  4. After a brief pause in this position, you should release your left leg into a standing position and return to the starting position.
  5. After you have completed ten repetitions, switch legs and continue in the same manner as before.
  6. Perform two sets of ten repetitions.

11. Hand Under Foot Pose

hand under foot

You will work the Hamstrings and calf muscles.

How To Carry Out

  1. Maintain a straight stance with the distance between your legs equal to that of a shoulder.
  2. While maintaining a straight back, bend and slide one hand under each foot. Keep your back straight.
  3. To achieve this pose without too much difficulty, slowly bring your head down toward your knees while also bending your elbows outward.
  4. After you have held this position for the full five seconds, proceed to step 2.
  5. Perform two sets of 3 repetitions.

12. A Stretch For The Calf

12. A Stretch For The Calf

Will work Hamstrings and calf muscles.

How To Carry Out

  1. Take a position facing a wall. Put your left foot behind the wall, and your right foot should be in front of it near the border. Check to see that the foot is positioned so that it is facing the wall. Put your elbows and forearms against the wall, with a shoulder distance between them.
  2. You should feel a stretch in your left calf and hamstring as you bring your glutes and core down toward the floor and press your forearm against the wall.
  3. Alternate between your legs, then repeat.
  4. Perform two sets of 3 repetitions.

These are the 12 different types of mixed workouts that you need to do at least three to five times per week to see results. Check out the recommendations for your diet and lifestyle that will assist you in getting results more quickly. Just keep going down.

Advice On Diet And Lifestyle Changes To Help Reduce Calf Fat

calf

Eating Foods That Contribute To Weight Gain Should Be Avoided At All Costs.

These include wafers, bagels, pizza, burgers, processed meat, deep-fried chicken, and fries. You will not be able to lose an inch of flab from your calves unless you also lose fat from other parts of your body.

Consume Foods That Help You Shed Pounds

Vegetables, fruits, grains, nuts, healthy oils, lean protein sources (fish, eggs, lentils, and beans), brown sugar (in limited amounts), whole wheat flour, and quinoa will help you shed pounds by mobilizing the fat that has been accumulated.

Don't Put Yourself In Danger By Wearing High Heels

Don't Put Yourself In Danger By Wearing High Heels

High heels can make your calf muscles look short and bulky. Additionally, wearing them regularly can be detrimental to your hips and lower back if you do not have adequate foot support.

Stay Away From Exercises That Require Excessive Resistance From Your Calves. 

You want to reduce the amount of fat in your calves; however, intense resistance training focusing on them will only cause them to appear bulkier. First and foremost, get rid of the fat on your calves by exercising cardiovascular and light resistance training.

Stay Away From Cardio At Steep Inclines If You Want To Lose Calf Fat

Instead, try running or walking quickly. On the other hand, if you do it on an angle steeper than three degrees, you will make your calves wider.

Please stay away from sprints because they are excellent for developing the power and strength of your muscles. But for the time being, you should prioritize endurance training or long runs to eliminate the fat in your calves.

Avoid Exercising With A High Knee 

high knee

It Will Build Your Calf Muscles High knee exercises will build your calf muscles. In addition, if you make strength without also losing fat, you'll find that your calves take on a more robust appearance than they did before.

Get A Massage 

Getting a massage in the calf area can help increase the rate at which the fat is being mobilized in your body, so it's a good idea to get one. Due to this, you will notice a reduction in the fat around your calves.

Stay Away From Eating Late At Night

 Even if you have followed all of the instructions given throughout the day, if you give in to your cravings late at night, you will not be able to lose fat. Brushing your teeth before bed can help you resist the urge to snack throughout the night.

If you don't get enough exercise, fat can accumulate in the muscles that run along the back of your lower legs. It's possible that it won't affect you at first, but over time, it'll change the look of your legs and how they feel. How can I then reduce the fat in my calves? In addition to maintaining a healthy posture and eating a well-balanced diet, performing standing calf raises, seated calf raises, weighted sumo squats, running, and climbing stairs can assist you in obtaining and experiencing some relief more quickly.

Frequently Asked Questions