The calves may not be the biggest major muscle group, but they do add mega definition to your legs. Maybe that's why we torture our feet, Achilles tendons, and lower backs in order to rock a pair of high heels—because those sky-high shoes make our calves "pop." But there are much better ways to tone these muscles.
Here, my top 6 moves for serious lower leg definition. Perform 16 repetitions of the strength exercises and 2 minutes of the power exercises below. Aim to complete 1 set, top to bottom, 3 times per week, and you'll start seeing results in 8 weeks. (Lose up to 25 pounds in 2 months—and look more radiant than ever—with the new Younger In 8 Weeks plan!)
Seated Calf Raises
No need for fancy gym equipment: You can use your body weight to perform very effective seated calf raises at home. (And it may sound crazy, but sitting on the toilet is actually a very efficient time to knock out this exercise!)
Sit on chair with feet flat on floor, knees bent at 90-degree angle. Engage posture muscles and tip at hips to rest elbows on thighs without rounding back. Deliberately push upper body weight onto thighs. Rise high on tippy toes (what the pros call "plantar flexion") and hold momentarily. Take three times as long to slowly lower heels back to floor. As soon as feet are flat again, repeat.
Standing Calf Raises
Here's the better-than-heels exercise that tones your calves without hurting your back, feet, or Achilles.
Stand on edge of stair. Brace yourself on banister for balance. Lift as high as possible on toes (plantar flexion) and pulse 3 times. Then lower heels just below step for calf and Achilles tendon stretch.
MORE: 8 Awesome Toning Moves You Can Do Using Stairs
Elevé to Relevé
This exercise is derived from barre training, and it tones the whole calf area.
To "elevé," lift high on tippy toes with knees straight. Drop tailbone down toward the ground while maintaining a neutral spine. Keep your heels lifted. This posture is called "relevé." Return to elevé by straightening the knees once again, then finish in standing with feet flat on the floor.
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Of course, strength exercises are good for toning muscles, but what about the fat that may be covering that muscle definition? In addition to the exercises listed above, progress to 2 minutes of the power exercises below for body-fat burning and total conditioning.
Hill Trek
Find a steady incline outside or set a treadmill to an incline of 8.0 grade. If on the treadmill, attempt 3.5 to 4.2 miles per hour for a hill power walk, or 4.3 MPH or faster for a hill jog. To make your hill trek more challenging, add a 10-pound weighted vest, such as the Hyperwear Hyper Vest Pro, shown here.
MORE: The Treadmill Workout That Tones And Strengthens Your Butt
Sled Push
Place top of step bench upside down on floor. Hold onto each side of bench with hips in air, eyes looking between hands (neutral spine). Get traction with feet and jog sled to opposite side of room. Quickly move to other side of sled and repeat. Avoid looking up, as this can be taxing on your neck. If this is too easy, place a few weighted plates inside the bench. If it's too hard, use an old pillow instead.
*Because your head will be below your heart in sled pushes, this is not recommended for those with high blood pressure.
Jump Rope
Think about it: Jumping rope is basically plyometric standing calf raises. Which makes it a very effective lower leg exercise.
Measure jump rope to your height by standing in center of rope and holding handles toward shoulders. If top of handle reaches slightly higher than armpits, the rope is perfect for you. If not, loop them around hands until you reach appropriate length. Hold 1 handle in each hand and swing rope over, saving energy by moving more at wrists than shoulders. Jump just high enough to clear rope. If you find the hand-eye coordination of jumping rope to be too taxing, use an imaginary jump rope and go through the same motions.
