It is difficult to find a woman who is 100% satisfied with her legs, buttocks or figure in general. But even those who consider themselves beautiful women are afraid of losing their attractiveness more than anything else, and therefore do everything possible to always be on top. And they, like everyone else, have little choice: hide body imperfections with clothes or cosmetics, go on diets (and all their adult lives!) or keep their body in good shape through physical exercise.
It is clear that the last option is the most effective, therefore, for millions of representatives of the fair half of humanity, home exercise machines for the buttocks are the most affordable and easy means that can perform all the functions assigned to it. If the goal is not to pump up your thighs (there are also beauty lovers), then cardio equipment will best cope with this task, most of which help effectively burn excess calories. Today we will talk about projectiles that can have a targeted effect on the muscles of the thighs and buttocks.
Since our task is to remove the appearance of cellulite and make the legs attractive and seductive, we will not consider strength training equipment - this is the domain of men who want to have sculpted, pumped up muscles. Cardio equipment has a predominantly aerobic effect on the body, helping to strengthen the cardiovascular system, activating metabolism, and triggering the mechanism of burning subcutaneous fat.
The effectiveness of such training has been empirically proven, but the pursuit of a perfect body requires certain sacrifices. The point is that in order for the body to begin to use fat reserves to replenish the energy necessary to support life, it is necessary to use a leg exercise machine at home for at least 40-45 minutes. Before this time has elapsed, energy reserves are replenished by glucose that enters the bloodstream as a result of food intake. This means that you need to devote about an hour to training (albeit not very intense) every day. At the same time, you shouldn’t be afraid that you will be “pumped up”: the characteristics of the female body are such that it produces a much smaller amount of hormones responsible for the active growth of muscle fibers than the male one.
Many may argue that it is not at all necessary to buy home exercise machines for the buttocks and thighs, since even without them you can spend an hour and a half doing physical exercises, performing them on the mat. Theoretically, this statement is correct, but in practice it turns out that such activities are so monotonous and boring that they get boring literally within a week. While exercising on a cardio machine, you don’t need to think about which body movement to do at the moment and which one in a second: the training happens “automatically,” and you can watch a TV show or listen to music while exercising. In other words, the psychological factor is no less important than prolonged physical activity itself.
Any modern aerobic exercise involves, to one degree or another, the muscles of the lower body. Our task is to describe the principle of operation of popular cardio equipment, what muscle groups they load and how suitable they are for a specific goal - keeping the thighs and buttocks toned.
First, let's look at devices that do not fall into the compact category:
This home leg exerciser is characterized by the smallest dimensions in its class, which makes it extremely popular - it will not clutter up the room during exercise, and after training it can be easily placed in any secluded place (for example, on a balcony or in a closet).
At the same time, the stepper is really a simulator, focused primarily on developing the gluteal and thigh muscles.
According to the principle of operation, the stepper is a simulator of walking up the stairs, equally effectively training the leg muscles and burning calories. It is no coincidence that before the invention of this apparatus, many athletes included walking/running up stairs as part of the training process.
Moreover, such exercise machines for legs and buttocks for home are equipped with a digital display, with which you can not only adjust the degree of exercise, but also monitor indicators such as heart rate and the number of calories burned.
As you master the exercise, the fitness of your legs will increase, which will allow you to gradually increase the load until the most effective mode for your body is achieved. Moreover, this can be done in two ways: by increasing the duration and intensity of exercise or by switching to a more energy-intensive training mode. Usually, in 60 minutes of walking on a stepper you can burn 200-250 Kcal. This equipment will rid your thighs of the manifestations of cellulite in just a few weeks of training - according to this indicator, it can safely be put in first place. The cost factor can also be considered important: the stepper is one of the most budget-friendly types of cardio equipment - it can be purchased for $100 or more (and if you buy a mini model, you need to spend half as much).
One of the main disadvantages of this sports equipment is that it is focused only on training the muscles of the lower body. If you need to get rid of excess folds on your stomach, you should pay attention to other exercise machines.
If you want to have slender legs and toned buttocks, an exercise bike will be your best friend. Those who have ever watched road cyclist competitions know well what we are talking about. These home leg exercisers are extremely popular due to their effectiveness. Of course, real cycling will bring more benefits, but for objective reasons, residents of megacities are usually deprived of this opportunity.
As noted above, the greatest effect will be brought by workouts lasting more than 45 minutes, and it is not necessary to exercise every day: it is enough to sit on an exercise bike 3-4 times a week.
In terms of the number of calories burned, this equipment is not inferior to a stepper, but, unlike it, it allows you to load not only the calf, thigh and gluteal muscles, but also the abdominal muscles, especially when driving with the body tilted forward.
Models with a mechanical drive are inexpensive (from $70), but they have one significant drawback: they are too noisy, so magnetic drive devices costing $200 or more are considered more popular.
This home workout for buttocks and thighs is just as effective as the previous two exercises. The only reason why it is used less often than an exercise bike or stepper is its too large dimensions and relatively high price. But this is the only cardio machine whose operating principle is based on movements that are absolutely natural for humans. At the same time, at the beginning of training, you can start by walking at a calm or even slow pace, and as the body becomes more resilient, move on to jogging.
The cost of a treadmill depends on its functionality: entry-level models with a mechanical drive can be purchased for $150, while particularly sophisticated models can cost an order of magnitude more.
This home exercise machine for legs and buttocks imitates the movements of a skier, while the trajectory of the legs in space resembles an elongated ellipse. Since the main part of the load falls on the legs, this is a completely acceptable option for training the muscles of the thighs, calves and buttocks; what made this equipment popular is its versatility. When exercising on the orbit track, your arms are also involved, which allows you to evenly load all major muscle groups, including the abs.
Another good thing about an elliptical trainer is that it has a minimal number of contraindications, but a model with good functionality will cost you at least $400.
Many people believe that if the main load in this exercise falls on the arms, then it is useless for training the muscles of the lower body. This is completely untrue: the rowing machine is an excellent exercise machine for the buttocks at home. Another thing is that it cannot be classified as compact; moreover, such cardio equipment is difficult to master and is not recommended for those who have problems with the spine. This is one of the most versatile equipment and one of the best for training the vestibular system. It deserves the last place in our ranking due to the fact that it is not suitable for training only the lower body, although in terms of burning calories it is perhaps superior to all other cardio equipment.
Oversized but functional equipment is far from the only opportunity to train the muscles of the legs and buttocks. If for some reason you cannot have such a device in your arsenal, you should not be upset. Compact, time-tested shells will help you:
The hula hoop is a modern variation of the gymnastics hoop that has been used for training for almost a century. The cost of such a machine is low (from $8), it takes up little space, and if you learn to rotate it on your buttocks/hips, the effect of such training will appear quite quickly.
Mini stepper . We described the advantages of this buttock exerciser for home above; the compact model differs from the classic stepper only in size. Its only drawback is the longer time required to master this projectile, since such a device is not equipped with handles for maintaining balance.
The roller trainer is considered a universal sports equipment with which you can strengthen any muscle groups as desired. In terms of efficiency/cost ratio, the roller can easily be classified as a leader; it is no coincidence that it is actively used even by professional athletes. The number of different exercises with this apparatus is very large, and the roller trainer costs little - from $10.
The health disc is one of the most affordable tools in terms of cost, and with its help you can quickly reduce the volume of your hips, buttocks or waist. By purchasing this inexpensive exercise machine for the buttocks and thighs at home for 300-500 rubles, you can devote 10-15 minutes to developing the muscles of the lower body at any time.
The main condition under which training the legs and buttocks will give a positive and lasting effect is their regularity. Remember that it is almost impossible to get used to diets and fasting, and failures are fraught with a rapid gain of the previous weight. It is much easier to accustom yourself to exercise (at least every other day), and it is this method that has proven its effectiveness and the ability to achieve the necessary results in the shortest possible time.
Before your first visit to the gym, you should understand the equipment so that you know what awaits you there and not get confused by the terms and names.
The Smith machine is a power rack in which the barbell moves along guides. It eases the load on the back during squats, and is also considered safer than just a barbell. It is mainly used for squats, but many also do various presses with it.
Leg press machine.
Trains leg strength, is used as a supplement or even as a replacement for squats for those who are contraindicated to squat. Attention - prohibited at high blood pressure.
Hack machine - for squats
Leg curl machine.
Trains the back of the thigh (femoral biceps). Sometimes lying down, sometimes sitting
The leg extension machine trains the front of the thigh (quadriceps). Serves mainly as a complement to squats.
Exercise machines for bringing and abducting legs.
Popularly known as “girly”. Invented to train the inner and outer thighs, they are actually useless. If you are a girl and still decide to practice it, then under no circumstances look men in the eyes while doing the exercise.
Exercise machines for leg abduction . Sometimes they go backwards, sometimes they go to the side.
The Roman chair is an inclined board for the abs
Abdominal crunches are a safer and healthier exercise than sit-ups. Please note - your legs should be bent at the knees (too much or not so much) while lifting them. This will save your back.
Abdominal trainers can come in different shapes and designs, but my advice to you is to avoid them. It's all foppishness
A simulator for bringing hands together, sometimes called “butterfly” or “butterfly” . Develops chest and biceps. Serves as an excellent warm-up exercise before bench press. Please note that these exercise machines have one nasty property - they are very different and not all of them are suitable for a particular person in terms of biomechanics. If you don’t feel comfortable exercising on this machine in your gym, then don’t exercise.
Upper block pull.
Excellent exercise, develops your back and arms. If you don’t know how to do pull-ups, train on this block. Important! Ask an instructor to teach you the correct technique. Yes, and don’t pull your head, it’s dangerous! Pull towards your chest.
For the butt and back. A very good basic exercise. It is not recommended to bend upward too much, just up to parallel with the floor is enough. It is also good for warming up the necessary muscles before deadlifting.
T-Construction (T-Trainer) - an analogue of the bent-over barbell row
Lower block thrust. Keep your back straight and slightly arched! Otherwise, intervertebral hernia
You can do whatever you want with this thing, but the funny thing is that for any exercise in the crossover there is a better substitute in another simulator.
Cardio equipment, as a rule, is of three types - treadmill, exercise bike and elliptical. If you ask me, the ellipse is the most effective and safest of them all. But you can alternate
Useful articles on how to choose a foot massager:
During the day, your legs are exposed to enormous stress. On the soles of the feet there are many nerve endings - acupuncture points that affect different organs and systems of the body. Human feet are very sensitive: for example, when the feet are hypothermic, there is a high probability of developing colds.
A massage of the feet and calves relaxes, relieves fatigue, and fills you with strength again in a short period of time. People who spend most of the day on their feet will be able to appreciate the massager; 15-20 minutes are enough - and fatigue and pain will subside.
A foot massager helps you relax after workouts, long trips or a hard day at work. Regular massage relieves swelling, heaviness, chronic pain, helps restore muscle tone, and improves oxygen supply to tissues.
It was possible to develop an effective foot massager by studying the unique features that distinguish the legs and, in particular, the human feet. The effect of the massager occurs on certain points, which are called acupuncture points. Each acupuncture point has a specific effect on the body.
Home foot massagers combine various types of massage:
The toe massager, delicately working on each toe, provides a light massage effect and takes care of the health of your feet.
Using an ankle massager will help cope with swelling and eliminate unpleasant and painful sensations in the legs associated with overwork and heavy loads. Thermotherapy with a foot and ankle massager provides deep heating that improves blood flow in the body. The massager's effectiveness and pleasant sensations are not inferior to manual massage performed by a professional massage therapist.
A calf massager will help you cope with cramps and normalize muscle tone. You can easily arrange professional massage sessions at home, at a time convenient for you and for free. It provides several types of massage, such as rubbing, warming up, active vibration and soothing stroking.
Massagers for the buttocks and thighs are in particular demand. The device is equipped with special discs and rollers, the impact of which activates blood circulation and accelerates cellular metabolism. As a result, the skin is renewed and muscle tone in the femoral area is improved. The hip massager effectively promotes figure correction, as well as getting rid of fat deposits and cellulite.
We offer to buy a massager for legs and feet in the online store with delivery throughout Moscow.
Which exercise machine is effective? A counter question arises: aren’t they all the same? No, not all. Only some load the entire body, the rest solve “local” problems. Let's look at which exercise machine is most effective for losing weight at home.
Rowing machines develop the muscles of the upper half of the body - shoulders, arms, chest. The work involves the muscles of the abdominals, legs and buttocks. The benefit of the exercises is that posture improves, the functioning of the respiratory and cardiovascular systems, and the back is strengthened .
The rowing machine is effective for weight loss: up to 7.4 kcal per 1 kg is burned in an hour. It is used by people with obesity, diseases of the knee and ankle joints, men and women. You can create a sporty silhouette in 3-4 months.
Contraindications to classes are heart and vascular diseases, spinal injuries. If you move carelessly, there is a risk of injuring your back. Disadvantages include large sizes. But manufacturers offer compact folding models.
Price - from 10 thousand rubles. up to 55 thousand rubles
Orbitrek combines the features of several exercise machines - a treadmill, a bicycle, a stepper, but it also has other functions. Refers to cardio equipment, strengthens the heart and blood vessels, accelerates blood flow, improves metabolism.
The elliptical trainer is suitable for both genders and all ages. On the recommendation of a doctor, people with diseases of the ankle and knee joints are allowed to participate in classes (the latter is ensured by the fact that the legs are half-bent when performing the exercises, and the trajectory of movements is soft elliptical). In orbitreks there is a reverse motion, and additional muscles are involved in the work that are not worked on other simulators.
The maximum load falls on the muscles of the buttocks and thighs, hamstrings, the muscles of the back and arms, as well as the lower leg, are somewhat less involved.
In a month of training on the orbitrek, 2-3 kg of weight are burned, provided proper nutrition is provided and muscles are toned. About 13 kilocalories are burned in 1 minute.
The ellipsoid is not for people with heart ailments, diseases of the spine and lower extremities. Orbitrek is a bulky device with a length of 1 meter and a height of 1.5 meters. Mechanical models create a lot of noise.
The cost of an elliptical trainer is from 8 thousand rubles. up to 720 thousand rubles.
An exercise bike is a device for both sports training and rehabilitation and recreational activities. There are mini exercise bikes on sale, which are a platform with pedals, and a stool serves as a seat.
The exercise bike does not build muscle. The main benefit of exercise is heart training. It is also possible to develop the diaphragm and lungs. “Riding” on a stationary bicycle affects the flexors and muscles of the hips, buttocks, lower back, calves, tibial muscles, and works the abs. Training prevents diseases of the musculoskeletal system - arthrosis, radiculitis, osteochondrosis. At maximum loads, the simulator develops muscle groups in the chest and arms. During exercise, 7.4 kcal per hour is burned per 1 kg of weight with medium and 11.1 kcal with intense exercise.
For diseases of the joints and spine, the horizontal model is preferable. You should avoid training if you have diseases of the cardiovascular, respiratory, endocrine systems, or ailments associated with breathing problems.
Full-fledged models are quite bulky, especially horizontal ones.
Cost - from 2.5 thousand rubles. up to 850 thousand rubles
This type of exercise machine works the entire body. The lower part works more intensively - the calf, thigh and gluteal muscles. Walking is practiced on the paths, which is beneficial even for pregnant women, as well as people with osteoporosis and arterial hypertension.
Contraindications for the treadmill:
With a full workout, up to 700 kcal are lost in an hour of running. The treadmill is used by athletes to “shrink” rather than to pump up muscles.
This type of simulator has the following disadvantages. Professionals experience less stress on them due to the fact that weight is not transferred in space, and the surface is smooth, without obstacles or flaws. The running stride is shortened, and falls and injuries are possible, although thanks to shock absorption, the load on the musculoskeletal system is gentler than when running around a stadium. The simulator is large, so installation requires a lot of space.
The price of a treadmill is from 6 thousand rubles. up to 1 million rub. and higher.
Women like steppers because during training they work out the sides, waist, and leg muscles, where fat is deposited. But if the platform with steps is supplemented with handrails or an expander, then the upper part of the body is also loaded - the abs, biceps, triceps, back. The body spends 450–550 kcal in an hour. The result is visible within 2–3 months of training.
The device is compact, and the mini-stepper even fits under the desk in the office. However, mechanical installations are noisy—reviews with this warning are common.
The following are not allowed to train on steppers:
Use the exercise machine with caution if you have diseases of the heart and blood vessels.
Mini-steppers are sold at a price of 2.4 thousand rubles. and more expensive, full-size models cost up to 90 thousand rubles.
Greetings to blog readers. I think you will agree that the buttocks and legs are the most attractive parts of the female body (after the face, of course??). Therefore, we would like to bring them as close to ideal as possible. However, for many these areas are problematic, which is due to female physiology. There are good exercise machines for legs and buttocks for home specifically to solve this problem. Today’s article is about them.
In addition, recent studies have shown an interesting result. Strength loads on the leg muscles have a positive effect on brain function in old age
There are two types of exercise machines designed to work the muscles of the legs and buttocks - complex and isolated. Complex exercise machines include an elliptical, an exercise bike, and rowing. I have already written about them in detail in relevant articles. There are recommendations for use when losing weight and which one is better to buy for home. Now I want to talk about isolated exercise machines that will help specifically train the muscles of the legs and buttocks.
A stepper is a cardio exercise machine that simulates climbing stairs. It's kind of like a platform with pedals. Exercises primarily help strengthen the muscles of the thighs, buttocks and legs.
The main advantage of the stepper is its ease of use. In addition, it is compact, so there will certainly be a place for it in any apartment. There are even ultra-compact variations - mini-steppers that can even be stored in a cabinet??
There are exercise machines equipped with additional devices. For example, expanders that allow you to load not only the muscles of the legs, but also the arms. And the Torneo stepper makes it possible to see the number and frequency of steps, calories burned, and training time.
I already wrote about how to use it for effective weight loss in the article “stepper for weight loss reviews.”
The “butterfly” is an expander with a spring in the center. On opposite sides there are levers in the shape of semicircles. The levers are covered with a material that prevents slipping and chafing of the skin. An elastic spring makes it difficult for the levers to move closer to each other - this property is used for training.
The main purpose of the butterfly simulator is to train the muscles of the inner thighs. The simplest version of the exercise: sit on a chair with your feet shoulder-width apart; place the machine between your legs so that the levers rest on the inner surfaces of your thighs, closer to your knees; start squeezing the butterfly. There are many more exercise options with this machine.
User reviews indicate that this simulator does its job well and gives quick results. It is easy to use, compact and very lightweight. 20 minutes of exercise a day is enough to maintain a slim body. You can pump up your muscles just by lying on the couch!
Nina : My mother convinced me to buy an expander. I bought it, started using it, and liked it right away. A very simple, and most importantly accessible simulator for everyone. It works the hips, legs, and butt, the result is very noticeable. I don’t think it can be broken in any way, unless on purpose. I hope he will please me for a long time.
Selena : I'm a young mother, I don't have time to go to the gym. The expander became a lifesaver. The butterfly trainer allows me to do sports and do housework. The price is affordable. I'm back in shape and happy.
Anna : It takes me up to 20 minutes a day to train. The result is very noticeable in the thighs, they have tightened up. I gradually increase the number of approaches. The main thing is not to give up, it’s better to practice daily. I recommend.
Aerob New is a device in the form of a simplified version of a bicycle. It can very well perform the functions of an exercise bike. The advantage is that it is not as bulky as an exercise bike and is much cheaper in price. One of the most common models is Aerob New Easy Pedal sf 0077. The device consists of two pedals that need to be turned while sitting.
Such exercise machines effectively load the calf muscles, as well as the muscles of the thighs and buttocks. Exercises on such simulators develop endurance and have a beneficial effect on the respiratory and cardiovascular systems. Pedal exercisers are great for home use because they take up little space. These models are quite popular, there are many good reviews about them.
Do you know at least one girl who doesn’t complain about her figure and doesn’t want to change something about it? That's it, there are very few of them. Most representatives of the fair sex dream of having slender legs, a toned butt and a thin waist. With the latter, everything is quite simple, but the elastic fifth point seems difficult to achieve for many. This is not true at all, you just need to choose the right exercise equipment for your legs and buttocks so that the result is noticeable and quick. The rest, as they say, is a matter of technique.
First, let's figure out what types of exercise machines for legs and buttocks are, because today the choice is so large that it is very easy to get confused in all the variety. First of all, all sports units are divided into two types:
Professional exercise machines - used in gyms and fitness clubs, they are distinguished by functionality, the ability to adjust weight, resistance, etc. You have probably dealt with them and know that they are very massive, occupy a large area, require special fastening to the floor, to avoid falling and injury. In addition, not every beginner will be able to immediately figure out how to use such a projectile, where to set the settings, etc.
Home exercise equipment is the most preferred option for most people who are losing weight. Home exercise machines for legs and buttocks are easy to use, easy to assemble and disassemble, and also take up much less space. Some are so compact that they can easily fit behind a door or in a closet. In addition, their price is significantly lower than for a professional simulator. And if used correctly, the result can be no worse.
So, we’ve sorted out the types of exercise machines, it’s time to move on directly to finding out which is the best exercise machine for the legs and buttocks. Reviews on manufacturers' websites and online stores are quite contradictory, and all because many are guided by advertising, but are quickly disappointed when they do not get the same figure as the girl from the video.
In order not to join the ranks of the dissatisfied, you need to understand that each simulator trains different muscle groups in its own way, and training requires system and regularity. Let's look at the most popular home sports complexes.
These are quite massive units that give a total load to all muscles. They are great for warming up and warming up, but only with their help you will not be able to tighten your buttocks and make your legs slender.
This is the most suitable option for those who want to make their calves beautiful and get rid of a couple of centimeters in the volume of this area. During training, the leg muscles actively work, and less stress is placed on the buttocks. But this does not mean that there will be no results. After just a month of regular exercise for 15–20 minutes a day, you will notice how your butt tightens and becomes more elastic, and your legs lose weight and relief appears on your calves.
A modern version of the well-advertised Leg Magic, this is a great option if you want to work your inner thighs and train your butt. This simulator provides load solely due to your own weight and special sliding platforms. At first glance, it seems that it is easy to perform exercises on it, but if you try, you will be guaranteed tension in your muscles. Works your whole body, even your abs! But it is worth remembering that such exercise machines for legs and buttocks are intended only for training and strengthening muscles, and not for losing weight.
Here's another great way to improve the definition of your calves and tighten your butt. The main advantage of this type of simulator is its diversity. You can easily choose a device that will fit even in a small apartment. And if you want to combine business with pleasure, buy a regular bicycle and go for a walk to local attractions or to an eco-park. In addition to directly working the muscles, exercise bikes are also an excellent form of cardio training that will strengthen the heart, nervous system and improve well-being!
A little-known exercise machine, which is a small structure with springs. Muscle training occurs through resistance and is somewhat reminiscent of working on Slide Master. Only in this case it is better to take a horizontal position. A distinctive feature of this simulator is its price. This is a budget option that gives good results!
When choosing a machine for your home, it is important to be well aware of exactly what you need it for. Most of them are not suitable for weight loss, as they are designed only to correct the relief and improve muscle tone. So before you head to the sports store to buy a new toy, check out these tips.
Calves are certainly not the part of the body that makes it look sexy or attracts a ton of attention. However, if your calves are too thin and featureless, your legs may appear disproportionate and less than perfectly shaped. This worries, of course, mainly only women. This is understandable: representatives of the fair sex wear skirts and tight trousers, so it is important for them to have beautiful legs. And rounded, sculpted, well-defined calves are one of the important components of the beauty of legs.
Sports girl calves
However, men are also interested in this topic, because it is human nature to strive for perfection. If the shoulders are pumped up so that the young man can barely fit in the doorway, and his legs are surprisingly slender and thin, such a discrepancy looks strange, if not comical. Are your arms and shoulders pumped up? Pay attention to your legs, including your calves.
The calf muscles are subject to high loads. The many movements we make throughout the day force these muscles to work. However, our calves are not over-pumped. Why?
Because our body is “composed” very competently: those muscles that are subjected to higher loads are anatomically adapted to them. The calf muscles are called extremely resilient. Such “endurance” muscles have a low potential for growth, but they do not get tired for a long time. Consequently, it is quite difficult to enlarge the muscles of the calves - for this you need to load them, as they say, “to failure”, because you will not “scare” them with a low load.
The part of the body that we call calves consists of two muscles: gastrocnemius and soleus . The gastrocnemius muscle is biceps - it seems to be divided in half. The soleus muscle is larger - it lies under the gastrocnemius.
The soleus muscle is the most durable muscle, and it is very difficult to increase it. It's easier to pump up the calf muscles. Pumping the calf muscles makes the lower leg more prominent and full. But this does not mean that the soleus muscle can be left alone. Only the work of both muscles will give optimal results.
Both muscles, the soleus and gastrocnemius, are responsible for flexion at the ankle joint. Therefore, to engage the calf muscles, you need to flex and extend your feet. The calf muscles are pumped by doing calf raises. And if the calf muscles work when raising your toes in a standing position, then the soleus muscle is pumped by lifting your heels in a sitting position. For a harmonious result, exercises must be combined.
The calf muscles are also perfectly worked during loads such as squats and lunges. If your goal is not only to enlarge your calves, but also to work out the muscles of your legs and buttocks in general, be sure to do a variety of squats, and the results will not be long in coming. However, it is worth including special exercises for the calf muscles in the complex.
Exercise 1. Raising your toes while standing. Stand straight, legs apart (10-15 cm between feet). In the hands, lowered along the body, there are dumbbells. On the count of one, slowly rise on your toes, on the count of two, lower your heels to the floor. Slowly do 15-30 repetitions until you feel a burning sensation in your calf muscles.
Exercise 2. Raising your toes while standing. Starting position - as in the previous exercise. On the count of one, slowly rise on your toes, on the count of two, lower your feet, but do not touch the floor with your heel. The heel always continues to hang in the air. Perform 10-20 repetitions.
Exercise 3. Raising and lowering the feet on the platform. You will need a low platform or its equivalent (a large book, a step, a flat stone, etc.). Take dumbbells in your hands. Place your toes on the platform so that your heels are in the air. Lower your heels below a line parallel to the floor, but not to the floor. On the count of one, rise on your toes, on the count of two, lower your heels below the line parallel to the floor. Do not rush. Do 20-40 repetitions in 2-4 sets. If it is difficult to maintain balance, you need to take the dumbbell in only one hand, and hold on to something with the other hand.
If the platform is small, you can do the exercise first for one leg, then for the other. To do this, you need to place your right foot on the platform - the same as described above. In the right hand there is a dumbbell. The left hand rests on a wall or other support. The left leg is bent at the knee and raised or laid back. On the count of one, raise the right leg on the toe, and on the count of two, lower it. Do 20-40 repetitions in 2-4 sets for each leg.
Exercise 4. Raising the knees in a sitting position. Sit on a stool, bench or exercise ball so that your thighs are parallel to the floor and your knees are bent at a right angle or close to it. Place your hands with dumbbells on your knees. On the count of times, lift your heels off the floor and place your foot on your toes. At the same time, the knees rise. On the count of two, lower your heels. The exercise is performed calmly and smoothly, without jerking. The knees should rise as high as possible. Find your amplitude to feel the burn in your calf muscles. Perform 40-60 repetitions in 3-4 sets.
Exercise 5. Raising on your toes in a squat position. Place your feet wider than your shoulders, point your toes out, and squat down. Place your hands on your belt or, holding dumbbells, on your thighs. This is a plie pose.
While in this position, first lift one heel off the floor and lower it. Then another. Alternately tear off the heels 10-20 times. Without changing the position, move on to the second phase: lift off two heels at once, that is, rise onto your toes in a squat position. Do this not sharply, but smoothly, feeling a burning sensation in your calves and thighs. Repeat raising your toes 20-40 times, and then get out of the squat position. This exercise will strengthen and pump not only your calves, but also your thighs and buttocks.
You don't need to work your calves every day. It's better to do this every other day or two. Professionals recommend alternating exercises for the gastrocnemius and soleus muscles. That is, include the first three exercises for calves in your complex on one day, and the other two the next day. This is believed to be more effective. Although if you do all the exercises at once, the results will not keep you waiting either.
On days when you won't be doing calf exercises, it is recommended to do jumping rope. This is also a great workout for the calf muscles.
Don't forget to stretch your calves when you finish doing the calf exercises. The simplest exercise to stretch your calves is to stand directly in front of a wall and do a deep lunge back. The leg in front is bent at the knee. The hind leg is straight and long. With your hands on the wall, stretch your back leg and slowly count to eight. Relax and repeat the same for the second leg.