Although there may be some areas of the physique that many women would like to minimize, lower legs are usually an exception.
”The calves are the one part of the body that every woman seems interested in building up,” says Jacquie Evans, a Chicago bodybuilder in training for October`s Miss Illnois Body Building competition sponsored by Chicago`s Quad Gym. ”Women don`t just want definition, they want strong calves.”
One reason is that a strong calf, rounded below the knee and taut as it tapers gracefully to the Achilles` tendon, makes the ankles appear slender and the leg appear longer.
Sports that use the toes or the balls of the feet, such as walking, running, cycling and rowing, are good calf activities. The same is true of volleyball, basketball and skipping rope.
To target the muscles, Evans recommends incorporating one of the following moves into your regimen.
Begin with 3 sets of 20 repetitions for each move. As the muscles strengthen, increase the number of sets or consider adding weights. A five-pound weight is a good start. Depending on how diligent you are, you could see results in about three weeks.
– Toe raise: Stand on a step with just the toes and balls of the feet supporting your weight. The heel should hang comfortably. Hold onto a banister for balance. Keeping the torso erect, slowly rise onto your toes, feeling the muscles flex. Hold for two counts, then slowly lower the heels far enough below the step to feel the stretch. Repeat with toes pointed toward the inner calve muscle, then point the toes outward and repeat to work the outer calf.
– Toe raise with weights: Hold a weight in your left hand, arm hanging comfortably at your side. With your right hand, lean against a wall or hold a banister for balance. Stand as described in the first exercise, with the weight of body supported by toes and balls of feet. However, place the instep of the right foot above the left ankle so that you`re standing on one foot. From this position, lift and lower the heel, keeping the back straight and controlling the motion.
Complete 20 repetitions for the set and then switch the weight to the right hand, now using the left hand for balance. Place the instep of the left foot above the right ankle, so that left leg is at rest and the right gets the workout.
– Seated toe raise with weights: Sit in an armless achair with feet flat on floor. Place two weight plates on each thigh. Three pounds is a good start, since balancing the weights can be awkward at first. Keeping chin up and spine straight, slowly raise the heels so that only the toes are on the ground. Hold for two counts. Lower heels to ground for two counts. Repeat 20 times to complete the set.
