The calves are located at the rear of your lower legs. And like any other part of your body, fat can accumulate on your calves, making them appear heavy and bulky when you walk. You can reduce the amount of fat in your calves, and achieve well-defined, toned legs. To help you with fat loss, we tell you some of the best calf exercises you can do.

To understand more about calf fat and effective exercises, Health Shots connected with fitness expert Bhavna Harchandrai.

What is calf fat?

It typically refers to the muscular or adipose tissue around the calf area of the leg. It can be a subjective description related to either muscle mass or excess fat.

Which are the best calf exercises to get rid of the extra fat?

Before beginning any weight loss regimen, the two most crucial rules you need to follow are consistency and patience. “There is no shortcut to getting rid of calf fat, but one of the best ways to reduce total body fat is to exercise,” says the expert. There are a few exercises, when performed properly, can help lose fat from your calves, develop long, lean muscles, and give the appearance of having thinner legs. So, it is advisable to look for a real trainer before beginning the training programme.

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Here are some exercises that can assist you in losing excess fat form your calf area.

1. Standing calf raise

• Stand with your feet shoulder-width apart, chest out, and shoulders rolled back.
• Put your hands on your hips and turn to face forward.
• Elevate your heels and keep your weight balanced on the balls of your feet.
• After maintaining this position for a little moment, drop your heels to the ground.
• To feel your calves burn and melt fat, swiftly repeat this. Perform 3 sets of 25 repetitions.

2. Endurance running

• Before you begin, warm up with some spot jogging, jumping jacks and stretching.
• Begin running on the treadmill or the road. Adjust the inclination to 3 degrees if you are jogging on a treadmill.
• To burn more fat in your calves as well as overall body fat, run slower and longer.

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Do it every other day for 15-30 minutes.

3. Jumping squats

• Maintain a straight posture, with your shoulders rolled back, chest out, and legs shoulder-width apart.
• Exert your posterior, bend your knees, and assume a squat or chair stance.
• Leap and swipe your hands above your head.
• Softly touch the ground.

4. Calf stretch

• Face a wall. Place your left foot behind the wall and your right foot forward close to it. Verify that the foot is pointing towards the wall. Keep your forearms and elbows shoulder-width apart on the wall.
• To feel a stretch in your left calf and hamstring, lower your glutes and core and press your forearm against the wall.

Repeat while switching your legs. Do 3 repetitions in 2 sets.

5. High knees

• Begin with your arms at your sides and feet hip-width apart.
• Stretch your left knee as far as it will go.
• Move it down steadily until it touches the ground, then raise your right knee in the same way.
• Swap the left and right knees in turn. Make sure your feet fall on balls of your feet.
• Keep your feet exactly below your knees, not bent backward nor extended outwards, to ensure correct form.
• March slowly while swinging your arms forward and backward in time with your leg movements.
• With every knee raise, bring your hands up to your face.
• Pick up the tempo and lift your knees fast without sacrificing form.

Do 3 repetitions in 2 sets.

What are the causes of extra fat in calves?

The accumulation of fat in the calves, as in other areas of the body, can be influenced by factors such as genetics, overall body fat percentage, diet, and physical activity levels. “Genetic predispositions may contribute to fat storage in specific areas, while an imbalance between calorie intake and expenditure can lead to fat accumulation in the calves,” says Harchandrai.

Addressing these factors through a healthy lifestyle, including a balanced diet and regular exercise, can help manage calf fat.

Can walking reduce calf fat?

Walking can contribute to overall fat loss, including in the calves, as it is a form of cardiovascular exercise that burns calories. However, spot reduction is a myth, and the impact of walking on calf fat may vary from one individual to another. To effectively reduce calf fat, a combination of cardiovascular exercises, strength training specific to the calves, and maintaining a balanced diet is recommended.

Reducing fat in specific areas such as the calves, can be challenging. Genetics, hormonal factors, and overall body composition play roles in fat distribution. While exercise and a healthy diet can contribute to fat loss, spot reduction is generally difficult. So, it’s important to focus on overall body fat reduction through a combination of cardiovascular exercise, strength training, and a balanced diet for the best results.