Get Killer Calves In 15 Minutes


Women's Health |

Sculpted, sexy calves look killer in tall boots, kitten heels, capris and skirts of every length. Prepare to dazzle with this calves workout…

Strong calves protect your knees and can help you say goodbye to runners’ worst nightmare: shin splints. This routine includes balance challenges that fire up the stabilisers throughout your lower legs as well as a few isolation exercises to really burn your calves.

Do these moves one after another with no rest in between. Repeat the circuit three times.

Toe Raise

Calves-move-1

You can do a toe raise on pretty much any step or kerb. Stand on a step with your feet slightly apart and drop your heels down below it (A). Then push straight up onto your tip-toes (B). Slowly lower your heels and repeat. Do 10 to 15.

Single-Leg Squats

calves-move-2

Stand with your left foot on a step and your right leg hanging behind you (A). Bend your left knee until your thigh is close to parallel to the ground, extending your arms for balance and pushing your hips and right leg back (B). Do 12 to 15, then repeat the exercise with your right foot on the step.

Plié Heel Lift

calves-move-3

Stand with your heels touching, toes turned out and hands on your hips (A). With straight legs, lift both heels up off the floor. Keeping your heels lifted, plié by bending both knees slightly (B). Next, drop your heels down to the floor and roll them back up, still in the plié. Continue lowering and lifting your heels until you can’t do any more. Do as many as you can with good form.

Lunging Step Up

Calves-move-4

Grab a pair of two to four-kilo dumbbells and stand 60 to 90cm from a bench. Place your left foot on the bench (A). Drive your left heel down; pull your right leg up. Allow only the toes on your right foot to touch the bench (B). Lower your right leg, then your left. Repeat with the opposite leg. That’s one rep. Do 10 to 12.

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