12 Best Exercises to Reduce Women’s Calf Fat

Many people are concerned that they have a fat body with huge bums, shoulders, and abdomen. But some people worry that they have big calves. Really? Yes indeed… It is a real problem for people.

This must be appropriate because they might seem to be disproportionate when compared to the thighs and abdomen. So, it is natural that people like to get a skinnier calf. Here are a few exercises that you can practice to get greater shaped calves.

Exercises to Lose Fat in the Calves

Through exercises, you can lose overall body fat. When you perform the right exercises at the right time, for the right period with the right procedure, the size of the calves can be reduced.

Here are a few exercises that can bring your calf size down.

1. Calf Raises

This exercise targets the calf muscles and the hamstrings.

Procedure

1. Stand on the ground and keep your feet at the width of your shoulders. Keep your chest straight and your hands at your waist holding it on both sides.
2. Now, raise your heels and balance the weight of your whole body on your toes.
3. Hold in this position for a few seconds and then lower your body.
4. You must repeat this in a fast manner so that your calves would feel the burn.

Perform 3 sets of 25 repetitions.

2. Seated Calf Raises with Weights

This exercise targets the calves especially.

Procedure

1. Sit on a flat bench and keep your posture straight.
2. Extend your legs in front so that the ankles are in a straight line with your knees.
3. Make sure that your legs are shoulder-width apart.
4. Take the dumbbells or balls and keep them on your feet.
5. Now, raise your heels. Hold in this posture for a few seconds and drop your heels.

Do 3 sets of this exercise with 20 repetitions.

3. Weighted Sumo Squat With Calf Raise

This exercise targets the calf muscles, quads, hamstrings and glutes.

Procedure

1. Take a dumbbell and hold it in front of you.
2. Stretch your legs so that they are at a distance greater than shoulder width.
3. Keep your back and hip straight.
4. Bend your knees and lower yourself into a sumo squat.
5. Be in this position for a few seconds and raise.
6. When you raise to come back to the original position, you should raise your heels and stand on your toes.
7. Be in this pose for a few seconds and then reach the floor again into a sumo squat.

Do this 3 sets of 12 repetitions.

4. Plie Calf Raises

This exercise targets your glutes, calves, and quads.

Procedure

1. Stand in a straight posture keeping your legs wider than your shoulders.
2. Raise your hands to extend them in front of you. Lower your body by bending your knees to form the squat.
3. Now, being in the squat position, you must raise your heels and balance your body with your toes.
4. Lower your heels without touching the ground and raise them back.

Do this for 3 sets of 12 repetitions.

5. Skater Hops

This exercise targets your hamstrings, quads, glutes, and calves.

Procedure

1. Stand in a straight posture and keep your feet together.
2. Bend your knees slightly and lift the right foot above the ground.
3. Lean your body forward into a running pose.
4. Hop and land your left foot and raise your right leg as if you are running.
5. Hop your right foot and land your left one. Continue doing this for a few minutes.

Do 3 sets of 12 repetitions each.

6. Hand Under Foot Pose

This exercise targets your hamstrings and calves.

Procedure

1. Keep your feet at a distance of the shoulders.
2. Keep your posture straight.
3. Bend your body up to your hip slowly in your front and bring your face to meet the legs.
4. Extend your palms and keep them under your feet.
5. Hold in this position for 5 seconds and come back to the original position.

Do this 2 sets each of 3 repetitions.

7. Calf Stretch

This exercise targets your hamstrings and calves.

Procedure

1. Stand near a wall facing it.
2. Take your right foot and place it near the wall and keep your left foot far behind it. Lean forward and place your forearms and elbows on the wall.
3. Now, give great force and press against the wall so that you can feel the stretch in your left calf that you have stretched.
4. Come back to the standing position.
5. Switch the legs and do the same exercise again.

Do this for 2 sets of 3 repetitions.

8. Arm Plank with Knee Dips

This exercise targets the hamstrings, shoulders, calves and core muscles.

Procedure

1. Lie down on the floor with your stomach over the ground.
2. Lift your body upwards by resting the whole weight on your toes and elbows.
3. Make sure that your knees do not touch the floor. This is the elbow plank position.
4. Now, bend your left knee and touch down the floor.
5. Now, lift your left knee and bend your right knee to touch down the floor.
6. Repeat this.

Do this 2 sets of 12 repetitions each.

9. Endurance Running

This exercise targets your entire body.

Procedure

1. Perform warm-up motions like jogging, jumping, stretching, etc.
2. You can jog around your apartment or on a treadmill.
3. If you are using a treadmill, then set the inclination to 3 degrees.
4. You can run slowly without any hurry so that your overall fat is reduced.

Do the running on alternate days for around 15 – 20 minutes.

10. Single-Leg Squats

This exercise targets your quads, hamstrings, glutes, and calves.

Procedure

1. Stand straight with your legs at hip distance.
2. Now, lift your right leg from the floor and raise both of your arms in your front.
3. Keep your palms facing downwards.
4. Now, with your leg stretched, bend your knees to sit in a squat.
5. Be in this position for a few seconds and come back to the original position.
6. Do this for around 10 repetitions. Change legs and perform the same.

Perform 2 sets of 10 repetitions each.

11. Stair Climber

This exercise targets your hamstrings, glutes, quads, and calves

Procedure

1. Warm-up a little with jogging or stretches
2. You can choose a stair that you are familiar with.
3. Start climbing the stairs and come back down.
4. Keep a moderate pace.
5. You must use your toes to climb up and down the stairs instead of using your feet.
6. You can increase the running pace from moderate to high speed.

Do this for 2 sets of 3 reps each.

12. Jump Squats

This exercise targets your quads, hamstrings, glutes, and calves

Procedure

1. Stand straight over the mat.
2. Keep your shoulders at the distance of your shoulders. Keep your posture straight.
3. Now bend your knees, give a push your body backward and go to a simple squat.
4. Now give a push to your whole body and jump up high.
5. Now land on the floor, not in the standing position but the previous squat position.
6. Repeat these two positions alternatively.

Do 3 sets of this with 15 repetitions.

Make use of all the above exercises so that you get a good shaped calf and body. All the best guys!!!