What attracts a man most of all in a female figure? Of course, beautiful legs! And beautiful legs are slender hips and graceful ankles. Alas, not everyone has graceful ankles – and we have problems with this, for some they are too thin, for others they are shapeless.

So let’s get to the exercises. You need to know that all exercises where there is a rise on toes strengthen the shin – jumping in any form: in place, through a rope, jumping over a barrier on toes, on one or two legs, jumping on a hard surface and on the sand.

Moreover, if the initial position of the feet is toes apart, then a large load falls on the inside of the calves, if you connect the socks together and turn the heels, then on the outside. This should be taken into account when forming a beautiful shape of the ankles.

Of course, you need to start with warm-up exercises to warm up the ankle joint before class:

calf exercises
1. Lie on your back and pull your socks as far as possible. Hold the sock for 3-4 seconds. Now pull the socks towards you, stretching the back of the shin as much as possible. Hold for 3-4 seconds, repeat the exercise. Repeat the toe-heel stretch 10-12 times in three sets.

2. Stand straight, feet shoulder-width apart. Place your foot on the outer edge and immediately turn to the inner. Do these swings for 20 seconds in three sets.

calf exercises
3. Feet slightly wider than shoulders, arms along the body. Jump, transferring body weight from one leg to another, slightly bending your knees for 30 seconds, three sets. The pace is average. Exercise can be replaced by jumping rope. Light jumps, landing on toes.

4. Feet shoulder-width apart or together, hands hold on to the back of the chair. Rise up on your toes for 3 sets of 15 reps.

calf exercises
5. Walking on tiptoe in three sets of 1 minute. Break between sets 30 seconds.

6. Stand on a block or thick book so that your heels hang freely. Rise high on your toes and then lower your heels again. Repeat the exercise up to 30 times in three sets.

7. Stand up straight, lean your hand on the back of a chair. Rise on the toe of one leg, take the other leg to the side. Let go of the chair and try to maintain a level position for a few seconds. Repeat for the other leg. Perform exercises 12 times for each leg in three sets.

8. Throw a thick pillow on the floor. Imagine that a spider got on it. Place your heel directly on the spider and press it with all your might, keeping your leg straight. Hold this position for 20 seconds, switch legs. Do three sets for each leg.

calf exercises
9. Lie on your back, lift your legs up and slightly bend at the knees. Place a medium or large gym ball on your feet and try to turn it around without dropping it with your feet alone. Do the exercise for 30 seconds in three sets.

10. Holding on to the back of a chair, rise on tiptoe. Feet shoulder width apart or slightly wider. Spreading your knees to the sides and not falling on your heels, squat 10-12 times. Do 3 sets.

If it is necessary to increase the volume of underdeveloped calf muscles, then your own weight may not be enough, we begin to use weights. To do this, it is enough to pick up two small dumbbells when doing exercises.