Women’s legs always attract attention, but, unfortunately, not all women are happy with their legs. To make them more slender, toned and graceful, women perform a series of physical exercises aimed at training the hips and buttocks. Undoubtedly, it is these places that are the most problematic and accumulate the bulk of body fat, but in order for the legs to be really graceful and proportional, you should take care not only of their upper part, but also of the calves. The calf muscles tend to receive much less attention, although their condition and shape are often far from ideal. Special exercises for calves will help to give the calves the desired shape, which will increase or decrease them in volume, or simply pump them up to the desired shape.
How to increase calves
Thin girls often face the problem of thin calves, but in this case their body looks quite proportional. The situation is worse if a woman with wide hips is the owner of thin calves, which make the legs visually even thicker and distort the proportions of the body. In order to increase the calves in volume, it is necessary to regularly perform a set of simple exercises that are understandable and accessible to everyone, even people who do not have good physical fitness.
To perform the first exercise, stand up straight, connect your legs together, bring your heels together, and spread your socks to the sides as much as possible. Now, without changing the initial position of the legs, do a deep squat. Pausing at the bottom, lift your heels off the floor and rise on your toes, stay in this position for a few seconds, then lower your heels to the floor, leaning on a full foot. Now rise up on your toes again and straighten up, returning to the starting position.
Repeat the exercise 10 times, doing several approaches. Be sure to take breaks between sets so that muscles unprepared for such loads can rest, and the training only benefits, and does not cause injury.
Perfectly copes with thin calves walking on toes. Just lift yourself up on your toes and, remaining in this position, walk around for several minutes without lowering your heels to the floor. The faster you walk, the more effect you will get from the exercise. Try while walking not only not to become full foot, but also do not bend your knees, taking small steps. In one approach, it is recommended to take at least 50 steps.
The well-known exercise called “bicycle” also has a positive effect on the condition and shape of the calf muscles. To perform this exercise, you need to lie on your back, stretch your arms along the body, and raise your legs bent at the knees perpendicular to the floor. The legs perform movements that imitate the rotation of the pedals, during which the knees alternately bend and unbend. Spin imaginary pedals daily for 10 minutes.
How to reduce calves
As you may have guessed, thin calves are not the only problem of modern women. Some of them are faced with excessive fullness of the legs in the calf area, which causes a lot of inconvenience. In addition to the fact that legs with full calves often adorn extra pounds, there is also a problem with the selection of shoes. Buying boots turns into a real test, since almost no fashionable model is designed for women with curvaceous shapes and large calves.
The following exercises will help reduce calves in volume. With your legs already shoulder-width apart and your back completely straight, take a deep breath, during which stretch your arms up and rise up on your toes as much as possible. The legs should be parallel. As you exhale, lower yourself onto your heels, and then do the exercise 10 more times. The slower you do the exercise, the more effect it will bring.
The next exercise provides a good load on the muscles, as the weight of the body is transferred to one leg. Place your feet shoulder-width apart, put your hands on your waist, lift one leg off the floor and bend at the knee, slightly tilting the body so that the entire load is on the leg standing on the floor. Now slowly lift your heel off the floor and rise on your toes. Also, slowly lower yourself to a full foot, and then do this exercise 10 times with each leg.
With your feet shoulder-width apart, turn your feet toes inward, and turn your heels to the sides. The toes should touch each other. Now lift your heels off the floor and, without turning your toes, rise on your tiptoes as high as you can. After lingering at the top for a few seconds, go down and do this exercise at least 20 times.

For the next exercise, you will need a small elevation, in the role of which a curb, threshold or step can serve. Stand on a hill with an incomplete foot so that its front part is on the surface, and the heels hang down from it. From this position, make rocking movements, lowering your heels down with maximum amplitude and lifting them up, standing on your toes. Make sure that the socks remain on the hill at all times. Keep your balance so as not to overdo it and not fall off the hill.
How to pump up calves
Some women have calves of medium, one might say, standard size, however, they need to adjust their shape. This is also possible, and with the help of some exercises, your calves will become embossed and acquire beautiful, athletic features.
The first exercise is performed to train the muscles using an elevation or a special platform. Stand with one foot on the platform, take the other back and lift, while tilting the body slightly forward. Spread your arms to the sides, as this exercise will require you to maintain balance, and your hands will help you with this. The back should be straight, and the supporting leg should be slightly bent at the knee. Now, slowly swing down, making pulsating movements with the leg you are standing on. As soon as you reach the maximum point, stop, linger at the bottom for a few minutes, then change your leg and do the same exercise with the other leg. It is recommended to do 4-5 approaches with each leg, resting between them for a few minutes.
To perform this exercise, you will need some kind of weighting agent, which can be a pancake from a barbell, dumbbell, or some other object whose weight does not exceed 5 kilograms. Sit on a chair with your knees bent at a right angle, and with your hands holding the edges of the chair. Put the weight on your socks and slowly lift them up. Having reached the maximum point, leave your legs in this position, and then also slowly lower your toes to the floor. Do the exercise 10 times, take a break and do two more sets.
Helpful Hints
Before training the calf muscles, it is recommended to do a preliminary warm-up to prevent unwanted injuries and sprains. To do this, jump in place, run or squat, in a word, any active cardio load is suitable for warming up, during which legs are involved. In addition, calves can be lubricated with a special warming cream, which is sold in a pharmacy and helps to warm up the muscles before training. It is not necessary to make sharp, jerky movements during the exercises for the calves, as this is fraught with sprains and muscle damage.