Believe it or not, your calf muscles are one of the hardest muscle groups to strengthen and develop but have no fear, the “Get Active with Ashley” blog is here! This week we will go through a workout routine that targets your calves, and our main goal behind this routine is to strengthen this muscle region. I want you all to forget about whether your calves are smaller or bigger than someone else’s maybe, all that matters is that we get them to be strong. Here’s why that is so important, having strong calf muscles, means having stronger and more stable feet and ankles, sturdier joints, decreased risk of injuries, as well as increased performance of fast-twitch muscles. This workout will be extremely beneficial to people of all ages, especially elderly people who may be approaching a state of immobility due to weakening bones, muscles, and joints. It is safe to say that these exercises are not nearly as intense as the previous workouts posted on this blog, this one is simply a routine that anyone can do right in the comfort of their own home as they watch television. Let’s not waste any more time, let’s get right into it!

1. Standing calf raises: 35

With hands at the side, toes pointed forward and a straight knee, you will raise your heels off the ground while pushing through the balls of their feet. Ensure that you use control throughout the movement with a slight pause at the top of the contraction. If you have trouble balancing, it is perfectly fine to do this with your hand slightly pressed against a wall for support.

Standing Calf Raises – YouTube

2. Tip-toe paces: 20 steps

This exercise simple calls for you to walk on your tippy-toes in slow controlled steps. Staying up on your toes while doing this is important so that your calf muscles remain contracted throughout the exercise. If this is too easy then the perfect way to amp it up is to hold dumbbells either by your side or straight overhead while doing your paces. This is the perfect way to involve your core, back, and arms in your calf exercise routine.

Toe Walks – YouTube

3. Elevated calf raise step-ups: 10 each leg

This can be done in a gym with the use of a ploys box or at home using your stairs. To make it more challenging you can incorporate weight or hold a medicine ball overhead.  To do this you will begin with one foot up on the box and one on the ground. Drive your body forward a bit and use the leg that is already on the box to thrust yourself up so that you are now entirely on top of the box. While maintaining your balance and keeping your weight on the left that was on the box initially, do a slow and controlled calf raise before returning your leg back onto the ground. Repeat this motion 10 times on the same leg before switching.

Coach Robb: Step Up with Calf Raise – YouTube

4. Wall squat calf-holds: 45 seconds per hold

This can be done wherever you have access to a wall. Simply do a wall squat by sliding you back down against a wall and holding the position as if you are sitting in an imaginary chair. Here is the twist, rather than having your feet planted directly onto the ground, you will need to go up onto the balls of your feet while maintaining this position and hold it for 45 seconds. You should feel your calves contract and burn in your quads, and that’s how you know you are doing this correctly. I would recommend doing 2-3 sets of this exercise.

Tip Toe Wall Sit – YouTube

Bonus: 30-second speed jump rope intervals

This exercise does call for a speed jump rope, which is not something that, any people just have laying around the house, however, they are not hard to find in stores.  This is a fun way to exercise and benefit your body in plenty of ways. Not only is this a great way to strengthen your calves, but it also enhances balance, coordination, concentration, speed, agility, and so much more. In this workout, I am recommending that you incorporate this into your daily activities since it doesn’t take much time at all. Simply jump rope as quick as you can for 30 seconds and take a 30-second break. Do this for 4-5 rounds, and after a while, you will be able to do different variations of this exercise such as doing one leg or alternating, and so much more!

There you have it, that concludes one set of our calf strengthening routine. By just completing this set at least once daily, you will notice a tremendous change in your lower leg strength. Remember that consistency is key and some work I better than no work at all!