How to get rid of flabby legs and tighten your calves, read below
Tightened and slim legs are the dream of many people. In particular, calves are essential not only for aesthetics but also for performance in various physical activities. How to get rid of flabby legs and tighten calves, tells Marca.
Heel lift
This is one of the most effective exercises for working your calves. You can do it on a flat surface or on a step to increase your range of motion. To perform this exercise, stand with your feet shoulder-width apart, heels off the floor, resting on the soles of your feet.
Hold the position for one second and then slowly lower yourself down. Do three approaches of 12 to 15 reps. If you want to increase the difficulty, you can add weight by using dumbbells or a barbell on your shoulders.
Seated heel raises
This exercise targets the cambulus muscle, which is located below the calf muscle. Working both muscles is crucial for full definition. To perform it, sit on a special heel lift machine or use a bench. Place your feet on the edge of the bench so that your heels hang down and lift your heels up, holding the sole of the foot. Slowly lower yourself and repeat this movement for three sets of twelve to fifteen repetitions. Be sure to maintain proper posture throughout the exercise to avoid injury.
Jumping rope
Jumping rope is a great exercise for the cardiovascular system, which also works the calves, requiring fast contractions. To do this, grab a jump rope and start jumping with both feet together. Keep an even pace and land softly on the soles of your feet. Do five to ten minute sessions as part of a warm-up or cardio workout. Change the tempo and technique, such as alternating or double jumps, to keep the exercise interesting and challenging.
Leg press
The leg press is a compound exercise that works not only the calves, but also other important muscles such as the quadriceps and glutes. To perform it, sit on a leg press machine with your feet shoulder-width apart on the platform. Raise the platform by extending your legs without locking your knees and slowly return to the starting position. Do three sets of ten to twelve repetitions, adjusting the weight to your level and always making sure you have good form to avoid injury.
