How to Make Calves Smaller

When attempting to obtain leaner, thinner legs, it's easy to become frustrated with diet and exercise. While the goal is smaller calves, exercise can sometimes actually yield bulkier calves. To avoid this inadvertent muscle buildup, read the following article, which details the appropriate exercises for how to make calves smaller.

Steps

1. Undertake a regular cardiovascular exercise routine.
   • This routine can comprise any combination of running, swimming, walking or jogging. Focus on exercises that require a heel to toe motion, which elongates calf muscles. Walking and swimming are particularly effective for toning calf muscles without causing too much stress on the body.
2. Avoid running up hills, which builds rather than tones muscles.
   • Lift leg weights doing a lot of repetitions using small weights.
3. Avoid heavy weights completely as fewer repetitions with heavy weights will make your calves overly bulky and muscular.
4. Stretch daily, particularly before and after workouts.
   • This not only helps elongate the calf muscle, but it also prevents injury while exercising.
5. Take up yoga to focus on strength and stretching, both of which can help make calves thinner.
6. Jump rope for short periods of time.
   • Jumping rope causes you to jump on the toes and balls of your feet. Both actions tone calves.
   • If possible, do double jumps (passing the rope under your feet twice for every single jump). This slims legs even faster.
7. Refrain from jumping rope for extended periods of time as this can add unwanted bulk.
8. Do squats, using just your body weight as resistance.
   • Adding extra weight when squatting can add bulk to calves.
   • For added balance, extend both arms directly in front of you, parallel to the floor. Orient palms towards the floor.
9. Rotate these calf-slimming exercises randomly throughout the week.
   • Muscles quickly become accustomed to repeated exercise routines, and when your muscles become used to the workout, it makes the exercise less effective.
10. Eat a low-fat diet.
    • In conjunction with the proper exercise routine, this will help you reduce calorie and fat intake and increase positive muscle development.

Tips

• Remember that genetics also plays a part in the size and proportion of your calf muscles. If you are predisposed to larger calves, it may be that much more difficult and time consuming to make calves smaller.
• Have your walk analyzed by a trained physician or physical therapist. It may be possible that you're overemphasizing the use of calf muscles when walking, which contributes to bulky calves. By strengthening your shin muscles, it is actually possible to achieve leaner, thinner calves.

Warnings

• Consult a physician before undertaking a new exercise regime or dietary plan. This is especially true if you have any potentially conflicting health concerns such as diabetes.
• Avoid walking in high heels for extended periods of time. In addition to potential foot and back problems, walking in high heels can contribute to calf muscle development.

Things You'll Need

• Weights (light)

Related wikiHows

• How to Do a Downward Facing Arm/Leg Exercise
• How to Get Big, Masculine Legs
• How to Get Your Legs and Butt in Shape
• How to Play Sooner After Pulling Your Hamstring
• How to Do Leg Lifts

Sources and Citations

• http://www.superskinnyme.com/Slim_Calves.html
• http://realwomensfitness.com/lower-body-exercises/the-best-calf-exercises-to-get-you-sexy-legs/
• http://timeforthenewyou.com/legs/how-to-get-skinny-calves

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