Most women focus mainly on their abdomen, lower back, thigh, and hips while exercising. However, having well toned calf muscles is equally important and not many are aware of the calves workouts for women while starting an exercise regime on a daily basis. Not just from the point of view of making the calf muscles appealing, it is vital to keep them toned for the sake of your healthy joints. If you want to avoid joint pains, you will have to maintain a correct posture always and make sure that you focus on exercising the calf muscles too.
Prior to starting these exercises, you ought to be aware of the anatomy of the muscles. Basically, there are 2 types of muscles that make up the calves. These are soleus and gastrocnemius. While the former is a way smaller muscle as compared to the latter, the latter comprises the larger area of the upper portion of the calf.
Given below are few examples of calves workouts for women that you can try out. These are as follows. An important aspect that you ought to keep in mind is that regardless of the form of exercise you are doing, warming up is of utmost importance and you cannot afford to skip the same.
Running barefoot – You can take out some time from your busy schedule and run barefoot for about 15 to 20 minutes. This has been found to be very effective if done religiously on a daily basis.
Jumping rope – We have oftentimes seen kids playing with these jumping ropes. But you can now use them too. The more you land on your toes, the better it is for you and the more you can work your calf muscles. So, when you have finished the warm up exercises, use the jump rope for about 10 -15 minutes. You will be surprised to see how your efforts yield results in no time.
Sprinting can work wonders – Prior to sprinting, warm up followed by running for about 15 -20 minutes. Then start sprinting for 25-60 seconds. Then halt, repeat running as you did before you started sprinting. Repeat the running-sprinting cycle for a couple of times daily to get the best results and to boast of a well toned calf muscle in due course of time.
Aside from the above, if you are comfortable with heavy or gym equipments, you can try out the leg press (with the help of the leg press machine). Raising the calf on the corner of a table or any edge is equally effective.
It is best to start slowly and steadily and then increase the frequency of the sprints, duration of barefoot running, and so on and under the guidance of a medical practitioner.