Exercise Description Main Target Muscles Calves Secondary Target Muscles Quads, Shoulders, Chest Workout Type Strength Training Gym Gear Bodyweight Fitness Level Beginner Compound/Isolated Compound Power Move Push Target Muscle: Calves Jumping Jack Overview Jumping jacks are a simple, yet effective, exercise that provide a number of benefits. They are a great way to get your heart rate up and improve your cardiovascular health. They also strengthen your leg muscles and improve your flexibility. Additionally, jumping jacks are a great way to burn calories and promote weight loss. And finally, they're also a great way to reduce stress and improve your mood. So next time you're looking for a quick and easy workout, reach for the jump ropes and give jumping jacks a try! How to Do It To begin, stand straight with legs together and hands by your sides. Bend your knees slightly to jump up high in the air. As you jump, spread your legs to shoulder-width distance and stretch your arms over your head. Jump back to the initial position. Repeat for the desired number of reps. Jumping Jack Tips Remember to land lightly on your feet to avoid injury. Keep your abdominal muscles pulled in so that you move as a single unit. If you have any joint problems, check with your doctor before doing this exercise.

Exercise Description Target Muscle Group Calves Secondary Muscles - Exercise Type Strength Equipment Required Dumbbell  Experience Level Beginner Compound/Isolated  Isolated Force Type Static  Target Muscles: Calves Standing One Leg Calf Raise Over View One of the main reasons why we need to train calves is for the purpose of injury prevention. The calf muscle, which is located at the back of the lower leg, is responsible for plantar flexion (pointing the foot downwards). This action is performed whenever we walk, run or jump. Therefore, if the calf muscles are weak, we are at a greater risk for sustaining an injury to this area. In addition, strong calf muscles can also improve our balance and help to prevent falls. Finally, well-developed calves can give your legs a more aesthetic appearance. How to Do It? To do a calf raise, stand on the edge of a calf raise block or step and grab a dumbbell in your right hand. Take your right leg and bring it around to the back of your left. Take a step out to the right, with your left heel as far toward the floor as possible. This is where we begin. Raise your left heel as high as possible, keeping your body straight. Stop, squeeze the calf muscle and then slowly lower your heel back down to its fullest extent. Repeat for desired reps, and then repeat on the right leg. Tips for Performing Standing One Leg Calf Raise Always start with your left side. The majority of people's weakest side is their right. Pushing up as high as you can and letting your heel drop as far as possible is the best technique to use. Maintain a slow pace while controlling the weight on its way down.

Exercise Description Main Target Muscles Calves Secondary Target Muscles Forearms Workout Type Conditioning Gym Gear Jump Rope Fitness Level Beginner Compound/Isolated  Compound Power Move  Push Target Muscle: Calves Jump Rope Overview Jump rope is a popular workout that is super effective for building strength and is super fun at the same time. It is an excellent way to burn calories, improve coordination, strengthen muscles, and improve heart health. How to Do  Start with the basic two-foot jump. This is also called the “jogger’s skip.”  Begin by standing with your feet together, holding the rope behind you with both hands at about waist level.  Swing the rope above your head and jump when it reaches your feet, landing on both feet at the same time.  Use your arms and wrists to keep the rope twirling as you jump. As you get better at this exercise, you can increase your speed and add in variations like crossing your arms in front of your body or jumping on one foot at a time. Exercise Tips Wear easy-to-wear shoes and clothes that won’t get in the way of your jump roping.  Choose a smooth, level surface on which to jump rope. A hardwood floor or concrete surface is ideal.  Start slowly and escalate your speed as you get more comfortable with the exercise.  Jump rope for two to three minutes at a time to start, and work out for an extended period of time as you get more fit.  Cool down after your workout by stretching your muscles.

Exercise Description Main Target Muscles Calves Secondary Target Muscles None Workout Type Strength Gym Gear Machine Fitness Level Beginner Compound/Isolated Isolation Power Move Push Muscle Group: Calves 45 Degree Leg Press Calf Raise Overview This is a variation to machine calf raise that focuses on the muscles of your calves. Since the calf is a very stubborn muscle, it requires a high training frequency to train. It helps with injury prevention, strengthens bones, and improves lower body development. The exercise enhances flexibility and endurance as well. You can easily incorporate this exercise on full-body workout days and leg days. How to Do It Load the weight on the machine and sit down. Place your feet on the sled and take a shoulder-width stance. Keep the safeties locked if possible, and extend your legs. Let your heels hang after placing your feet at the base of the platform. Dorsiflex your ankles until your calves are fully stretched. Flex the calves and extend the ankles to get back to the starting position. Repeat for the desired number of reps. 45 Degree Leg Press Calf Raise Tips Keep your feet positioned at the base of the platform. Keep your reps slow and controlled. In case of any pain at the back of the knee joint, avoid complete lockout. Try your best to move through the ball of your foot instead of the base of the toes.

Exercise Description Main Target Muscles Calves Secondary Target Muscles Ankle  Workout Type Strength Training  Gym Gear None, Dumbbell (Optional) Fitness Level Beginner  Compound/Isolated  Isolation  Power Move  Plantar Flexion  Target Muscles: Calves, Ankles Standing Calf Raise Overview The standing calf raise is a simple exercise that you can do anywhere. You can do it easily with or without any equipment. It is the best exercise to train and develop your calves. Doing the exercise will strengthen the muscles and improve their functions. Your lower leg muscles are responsible for plantar flexion and ankle extension. You need to focus on the exercise to gain the most out of it. Standing Calf Raise Variations Single leg calf raise Weighted calf raise Bent-knee calf raise How to Do it Stand straight with your feet hip-width apart and hands by your side. Now lift yourself by pushing through the balls of your feet. Raise your heel until you are standing on your toes. Pause here for a second and stretch your calves. Return to the starting position. Weighted Calf Raise Hold a dumbbell in each hand. You can also use a barbell here, position it on the top of your shoulder and do the same. Single-Leg Calf Raise Stand straight and lift one leg. Do the same as a simple standing leg raise. Alternate legs and hold weight for an enhanced challenge. Bent-Knee Calf Raise Stand straight and when lifting yourself through the ball of your feet, give a slight bend to your knees. Return to the starting position and extend your legs.   Standing Calf Raise Tips It is better to start with a simple leg raise first. It can also be added as a stretch after leg workouts.

Exercise Description Main Target Muscles Calves Secondary Target Muscles None Workout Type Strength  Gym Gear Dumbbell Fitness Level Beginner Compound/Isolated  Isolated Power Move  Push Target Muscle Group: Calves Seated Calf Raise Overview The seated calves raise is an extension of the machine-calf raise. It's used to isolate the calf's muscles. Calves can be stubborn muscles for many people. It's important to try different angles when doing calf raises. A high-frequency training program may be an option. You can incorporate the seated calf raise into your leg exercises or full-body workouts. How To Do It? Sit up tall in your chair, with your feet hip-width apart. Bring your feet back, so your heels are behind your knees. From this position, lift your heels up off the floor, coming up onto your toes. Hold briefly and gently lower your heels back down.  Repeat for the set repetitions. Tips for Seated Calf Raise Slow down and keep the repetitions controlled. To emphasize contraction, limit momentum and pause at the top. If you feel any kind of stretching in the soles of your feet during this exercise, limit the depth of your heels. Move through the ball of your foot, not the base of your toes.