How to lose weight in calves: what exercises to do to lose fat legs

A fit figure and harmonious body proportions become unattainable for many women due to too massive shins. How to lose weight in your calves is one of the most frequently asked questions. This is due to several reasons:

• the calf muscle area is included in the list of problematic ones - a significant number of people accumulate subcutaneous fat here;
• a considerable proportion of adipose tissue is concentrated in the intermuscular space, which complicates the work of reducing it with the help of massage;
• The peculiarity of the structure of the lower extremities in girls is such that the volume in this zone easily increases, the girth is often comparable to male parameters, and besides, these muscles are easy to pump.

It is not surprising that many people want to make this part of the body more graceful, this would make them look more attractive. The problem is relevant not only for those who are overweight, but also for slender representatives of the fair sex. With normal weight and a generally proportional physique, overdeveloped shins can spoil the overall impression. From the article you will learn what to do to lose weight in your calves and how to choose the right set of exercises.

Ideal parameters

It is believed that the girth in the most prominent area should correspond to the biceps on the arm. Girls with overly developed muscles often wear long skirts and trousers. This feature harms the image of well-fed women, since they look even more squat, and slender women are justifiably worried because their figure seems disproportionate. This constrains the choice of clothes: you have to give up fashionable sexy short dresses, tight trousers, and carefully choose loose jeans with cuffs.

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And besides, it undermines self-confidence and contributes to the development of complexes. It will not be possible to radically change the structural features of the muscles in the legs, but we know what exercises to do to make the calves significantly thinner.

It is also important to understand which areas of fitness should be abandoned due to the heavy load on the lower limbs. Many types of physical activity lead to rapid muscle growth in the lower legs. Especially those that require increased effort - running or cycling uphill and others.

For those who want to reduce volume, it is recommended to develop an individual training and nutrition plan so that the calves can lose weight, as well as the entire figure as a whole. For slender women, the solution will be a program with strength elements, which will increase the relief and mass of muscles in the arms and back, which will balance the proportions.

Comment from the clinic's nutritionist:

Losing weight in one part of the body while others remain unchanged is an impossible task. Reducing subcutaneous fat is a process that affects the entire body. To improve the condition of the problem area, you need to work comprehensively - adjust your diet, exercise regularly. In this case, you should choose exercises that do not involve intensive growth of muscle tissue. Our specialists will help you develop an optimal training program.

In conclusion

Losing weight in calves is a complex and lengthy process.
However, you can achieve good results if you approach the problem in a comprehensive manner. It is important to consider that before you begin to correct the lower part of your legs, you need to determine what exactly triggered their growth. If the problem is a hormonal imbalance, then until it is corrected, it is useless to exercise in the gym or on your own.

If your boots are over-inflated, it is best to consult a trainer who will select the optimal set of exercises for you. And if you have fat deposits, you should combine exercise with proper nutrition.

Why is the calf circumference large?

There are people who have a predisposition to increase muscle volume. This is explained by heredity and a short Achilles tendon.

Anaerobic physical activity or, more simply put, strength sets leads to intensive growth. In order not to aggravate the problem of fat calves, you need to exclude the following ways to lose weight:

• sprint - running at an accelerated pace;
• jogging on inclined terrain in an upward direction, as well as simulating such a load on a treadmill;
• step aerobics, which promotes the development of lower leg muscles;
• resistance exercise bike.

These types of workouts will perfectly cope with the task of losing weight - the amount of fat in the body will rapidly decrease. But if there is a genetic predisposition to increased muscle growth, then with a high probability they will increase from the listed activities.

Also contributing to an increase in volume:

• the habit of sitting with crossed legs (one on top of the other) - in this case, blood circulation is disrupted, which causes venous stagnation, sagging, and accumulation of fatty deposits;
• Regular wearing of high-heeled shoes leads to a state where the heel is raised and the calf muscle experiences an increased load, causing the muscle tissue to grow.

The temptation to visually make your body slimmer with stilettos is very great. Limbs look longer, posture automatically improves, and the whole figure is transformed. And the question of how to lose weight in thighs and calves becomes irrelevant.

But it is important to understand that frequent use of heels has a negative impact on health, since these shoes redistribute pressure on the areas of the foot. Now the heel is almost not involved in maintaining balance (which contradicts its anatomical purpose), all the weight falls on the toes. This has a bad effect on the foot, deforms it and contributes to the development of various pathologies. There is also a high likelihood of Achilles tendon contraction due to wearing fancy shoes, which makes the muscle position lower, which means it looks bulkier.

And besides, in the long term, the heel creates the conditions for the calves of the legs to grow larger and not thinner; before and after prolonged use of such shoes, the changes are striking.

Useful tips

Losing weight in the calf muscles occurs slowly and gradually. This process may take several months. To achieve a good result, you need to use several techniques simultaneously. Only an integrated approach will help correct the volume of problem areas.

Depending on the individual characteristics of the body and body structure, losing weight can be easy and quick, and sometimes, on the contrary, it may not give visible results for several weeks. Often the causes of full calves are hormonal imbalance in the body or genetic predisposition, which you need to know about before starting the event. In this case, it is necessary to undergo a comprehensive examination and consult a specialist.

Find out more about our weight loss programs:

There is an opinion that the only way to make your legs more graceful is a long-term state of rest. But choosing a fitness area where the lower limbs are minimally involved will not help make them narrower. Most likely, they will retain their previous shape. When asked what you need to do to lose weight in your calves, the answer is: give the right load. Our clinic professionals will create the optimal training program to achieve your goals.

Nutritionist's comment:

Before you start fighting obesity, you need to make sure that it is not swelling. This condition can be triggered by health problems - improper functioning of the kidneys, cardiovascular organs and other reasons. Our clinic’s specialists will help you correctly assess the state of your health, select a reasonable strategy - diet and the necessary set of physical activities to allow your calves to quickly lose weight.

Cardio

Choose aerobic activity, that is, one that does not require additional effort or overcoming resistance. One session should last 30-40 minutes. The list of activities that are the most promising includes:

• swimming - allows you to work out all muscle groups, promotes rapid weight loss, and also improves blood circulation;
• elliptical trainer;
• cycling on flat terrain (no slope), as well as an exercise bike;
• Burpee is a unique exercise that solves many problems and also answers the question of how to lose weight in calves, thighs and ankles;
• jumping rope - you should land not on your entire foot, but on your toes, keep your back straight, rotational movements are made only through the work of your hands;
• walking with a change of pace;
• long jogging - fibers of such a structure work, which are characterized by a low frequency of contractions, this means a slight increase with prolonged loads;
• plank - a static position is not intended for gaining muscle mass, but it has a beneficial effect on the condition of the body - it increases endurance, improves relief, burns fat.

Many of the listed types of physical activity do not require much effort to organize the training process. You can walk, jump rope, ride a bike at any convenient time at a comfortable pace. But before starting classes, it is important to draw up a training program. Their regularity and optimal frequency are important factors in the question of how to lose weight in your calves in a short time.

The most effective exercises:

• pistol - in a standing position, bend your left limb, work your right foot (rise on your toes, then lower on your heel), then change sides;
• to work the inner surface of the shin, stand straight, legs slightly apart, toes pointing outward, hands placed on the waist - you need to stand on tiptoes and lower yourself;
• for the outside they do the same, but the feet are directed inward;

Weighted heel lifts - back straight, hands holding dumbbells.

Stretching

Athletes who practice yoga or gymnastics invariably demonstrate grace in all parts of the body. This is due to the fact that enough attention is paid to complexes to increase flexibility.

Advice from the clinic's nutritionist:

How can girls lose weight in their calves and legs without pumping them up? This request can be satisfied by muscle stretching exercises. You should start doing them only after a good warm-up. Otherwise, the risk of injury increases. Take the time to do a few sets of burpees, jump ropes, and heel raises before starting to stretch.

Lunges, bends and splits will be the optimal final elements of the workout. Such a final will be useful not only for improving the shape of the legs, but will also reduce the risk of soreness and relieve excess muscle tension.

Indications for surgery

Treatment without surgery is prescribed to patients in whom, during diagnosis, there is no displacement of bone fragments and the ankle fracture is closed. In isolated cases, a specialist does not perform surgery in the presence of bone fragments, if it is possible to restore their anatomy manually.

Indications for surgery for a fracture:

1. Crushing the ankle bones into small pieces.
2. Open fracture of the bones of the foot with displacement of fragments.
3. Double fracture.
4. Changes in the functioning of the ankle joint during the injury.
5. Helical and spiral fractures.

If one of the pathologies listed above is diagnosed, the specialist will prescribe surgery.

What you need to do to lose weight in your calves - popular exercises

• Pressing the body to the lower limb - stand firmly on your knees, straighten one of them, tilt your body towards it, trying to press yourself. Stay in this position for 15-30 seconds.
• A yoga asana called “downward-facing dog”, complemented by raising yourself on your toes.
• Lunge - you need to move your body forward, arms extended upward in its direction, heel pressed to the floor. This stretches the Achilles tendon, buttock, and calf muscle.
• Tilt to the shin - stand straight, feet shoulder-width apart, lean forward with a straight back, clasping your leg, try to press your head to each knee in turn.

If you avoid too intense activities, then stretching will be the best way to achieve your goal. Not only can it reduce girth, but it also has a beneficial effect on the shape of body parts.

Massage

The help of a professional massage therapist is invaluable when it comes to increasing skin turgor, eliminating cellulite, and improving blood circulation. The procedure is unique: it not only leads to the desired result, but also promotes a good mood and gives a lot of pleasure.

If you are interested in how you can quickly lose weight in your calves (in a few weeks), feel free to include massage in your program, and you won’t have to wait long to improve your shape.

The best time is after finishing your workout and showering. The procedure, performed by a professional, improves blood circulation, ensures immediate removal of metabolic products, accelerates recovery, and relieves fatigue.

Special creams and essential oils with a warming effect help improve the effect. After consultation with a specialist, you can use both self-massage and auxiliary means at home to lose weight in your calves. The influence should be directed from bottom to top.

A healthy diet is an essential condition

Fit and slim are impossible if you neglect the rules of dietary nutrition. There is no point in doing grueling sets in the gym, cycling long distances or stretching for 2 hours every day if your menu is dominated by unhealthy foods. These include baked goods, fatty desserts, fried meat and fish products, sweet drinks, burgers with mayonnaise and ketchup.

To lose weight in your calves (this also applies to any other parts of the body), you must adhere to the principles of proper nutrition. Namely:

• eat more fresh vegetables and fruits;
• choose bread made from whole grain flour, without yeast;
• avoid salty and smoked foods, as they negatively affect digestion and also retain water in the body;
• eat in small portions and often - 5-6 times a day;
• maintain a drinking regime; you cannot reduce water consumption due to a tendency to edema; it is needed to remove toxins and metabolic processes.

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Careful attention to your diet and choosing the right areas of physical activity will help you make your body beautiful, strong and proportional. Seek help from specialists, and you can achieve the desired figure by training according to an individually designed program.

Diet for fast weight loss of calves

In order to quickly lose weight in your calves, you need to adhere to certain dietary recommendations:

1. Track your calorie intake. To lose weight, you must consume fewer calories than you use. But don’t get carried away, you need to consume at least 1200 kcal per day.
2. Eat low-fat foods. If you have full calves, give preference to foods without fat or with minimal fat content. Healthy fats that suit you include: avocado, olive oil, nuts.
3. Avoid foods with trans fats found in: baked goods, fried foods, chips, crackers, etc.
4. Eat more fruits and vegetables. Eating a varied diet of fruits and vegetables provides the opportunity to get vitamins, minerals and fiber. Particularly beneficial are: leafy greens such as spinach; cruciferous vegetables such as broccoli, cabbage, cauliflower and Brussels sprouts; citrus fruits such as lemons, oranges and grapefruits.
5. Replace refined grains with whole grains. Whole grains are good sources of fiber that will keep you feeling energized. Contained in the following products: whole grain bread, oatmeal, brown or wild rice, pasta made from durum wheat and barley.
6. Give preference to healthy proteins. Protein is important for any diet, and instead of fatty ribs or steaks, choose the following foods: white meat chicken, turkey or lean beef; legumes such as beans, lentils and peas; eggs; low-fat dairy products such as milk or yogurt.
7. Eat foods high in potassium. To combat the swelling of full calves, you should always have potassium in your diet. It is found in: avocado, bananas, spinach, chicken fillet.
8. Reduce your daily salt intake. Salt retains fluid in the body and contributes to the formation of swelling in the calves.