While spot on fat reduction is not possible, there are definitely steps you can take to reduce the size of your calves. Overall weight loss is a good starting point to achieve that slimming effect.
Genetics is a big factor in the size of your calves. If you haven’t done much to change the size of your calves before then it might be quite difficult to achieve considerable results but minor reduction in size might still be possible.
If the reason why your calves are big is because of muscle then there are steps you can take to counteract that, like stopping certain exercises that might be increasing their size.
Legs are the last place where we usually lose fat and tend to be the last place for women specifically.
Exercise can make your calf muscles bigger and may be effective if you already have considerable fat but will obviously fatten your calves even more in the process.
A healthy diet can also reduce overall body size, which will definitely help slim down your calves a bit.
You could also have contributed to your calf size due to the exercise you have performed, especially if you’re an ectomorph or endomorph.
There are 3 body types which build muscle and lose weight differently, and 2 out of those two tend to bulk up quickly.
There are also certain habits that make your calves look bigger and it’s important to identify them.
Cardiovascular exercises:
Take up cardiovascular exercise 2 to 3 times a week which will help lose overall fat including fat in your calves without gaining extra muscle.
Walking is a good option if you are just starting and want to go easy on your joints. It’s not high intensity so you won’t see significant results like you would running or cycling.
Running is considered higher intensity but it’s also high impact, which means that it’s tougher on your joints unlike walking.
The Ellipctical is a great alternative to running because it mimics the motion of running without being hard on your joints.
Swimming is an excellent form of cardio because it’s very complete and it’s high intensity and easy on your joints.
Here are some exercises to avoid!
- Cardio at Incline
Running does tend to build your calf muscles a bit but since it is so important and effective I don’t recommend stopping it. Instead, you can run but avoid running at an incline because running at an incline tends to build bigger calves than when running on a flat surface.
- Skipping:
Skipping is not good for slimming down your legs. If you want to decrease calf size you need to stick to walking and running because skipping actually causes the opposite effect since you are using your calves a lot when performing that exercise.
- HIIT Exercises:
If you really can’t avoid doing HIIT exercises then I recommend staying away from burpees, jump lunges, and jump squats; anything that involves you landing on your feet with force.
Effective Tip:
If you are worried about your fat calves, you need to analyze the exercises that you’re doing and how much weight you are lifting. If possible avoid lifting but if that’s not the case then consider lowering the weight you lift considerably because the more weight your calves carry the bigger they will get; that applies to all of the muscles.
Here are some exercises that will reduce the size of your calves, build long and slender muscles, and slim down your thighs.
Squats:
Squats are effective for losing weight overall. Use Only your bodyweight as the resistance. Using more than that will cause unnecessary increase on your calf size.
How to perform:
- Stand with your head facing forward and your chest held up and out.
- Place your feet shoulder width apart.
- Sit back and down like you’re sitting on an imaginary chair
- Lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles. Press your weight back into your heels.
- Keep your body tight and push through your heels to bring yourself back to the starting position.
Standing Calf Raises:
With this exercise the target are your calves and hamstrings.
How To peform:
- Start standing with your feet shoulder width apart, shoulders rolled back and chest out looking forward.
- Next you will raise both heels and balance your body on the balls of your feet.
- Hold this pose for a brief second and lower your heels to the floor
Skater Hops:
For this exercise the target muscles are the glutes, calves, and hamstrings.
- Start with your weight on your right foot and your right knee bent.
- Lift your leg off the floor behind you.
- Bound to your left by pushing off with your right leg.
- Land on your left foot, lifting your right leg off the floor behind you.
- Continue hopping back and forth.
Jump squats:
This exercise targets the hamstrings, quads, and glutes.
How To Perform:
- Stand with your feet shoulder width apart.
- Start by doing a regular squat, then engage your core and jump up explosively.
- When you land lower your body back into the squat position to complete one rep.
- Perform 2 to 3 sets of 10 reps.
Soccer kicks:
How To perform:
- Start by standing in front of a surface that is elevated about as much as a soccer ball.
- Put your hands on your hips and then kick one foot so that the toe is touching the surface of the area, while the other foot is about a foot’s length behind it.
- Kick so that your feet switch positions, with the other foot pointed at the other surface while the other foot is on the ground.
- Repeat this quickly so that you’re not pausing in between kicks.
Track your calories:
You can’t spot reduce fat in any single area of your body but you can lose overall weight throughout which will help reduce the size of your calves.
In order to lose weight you have to consume fewer calories than you burn during exercise.
Therefore it is recommended that you keep track of how many calories you burn each day and how much exercise you do.
How many calories you should consume each day varies with gender, age, and other lifestyle factors. You should consult with a dietician to make and effective eating plan. Also, you shouldn’t consume less than 1200 calories per day.
If you incorporate this advice you will see marked improvement in slimming down your calves.
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